Busy Place !!!!
WARM-UP:
6-9-15 reps of
Hang Clean, S2OH, Front Squat
STRENGTH:
Bench Press
10/40 6/50 4/60 (3/70)3
WOD: BURP THE BAG
15-9-6-3 Reps of
Burpee Sandbag Over the Bar 120/100
S2OH 135/95
Burpee Sandbag Over the Bar > Perform a burpee by lowering your chest to the Sandbag in burpee fashion, when you come up, you bring the Sandbag with you to your hips. You then carry the Sandbag over the bar and drop on to the bag for another burpee.
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps (stay on toes)
Deadhang for 90 seconds
Airplane to 25 and back