BEAR….Sporting fancy CrossFit knee protection.
WARM-UP:
2 rounds of:
10/8 Calorie Push Pull, 25/20 Calorie Row, 20 Mtn. Climbers rt+lt=1
Dynamic Stretch
STRENGTH:
Back Squat
(10/30)2 6/50 5/55 4/60 (3/70)3
Complete 1st 2 sets on the slant board.
WOD: WZATOQ 23.1
9 min. AMRAP
18 Pull-ups
60 Double-unders
OR
12 Pull-ups
6 C2B
45 Double-unders
OR
9 Pull-ups
6 C2B
3 BMU
30 Double-unders
A choice to make between 3 couplets. Choose one that is in your wheelhouse. 9 minutes will go fast.
Score this workout ROUNDS and REPS.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 reps each leg.
Deadhang for 90 seconds form the rings