Mrs. MIYAUCHI
WARM-UP:
6 min. AMRAP
10 Each Air Squat, S2OH w/barbell, SDLHP w/Barbell
Dynamic Stretch
STRENGTH:
OH Squat (OTR)
10/50 5/60 5/70 3/80 2/80+
WOD: ATTILLA
For Total Reps:
4 min to complete
21-15-9 reps of
Hollow Rocks & KB Swing 55/35
30sec transition
4 min to complete
21-15-9 reps of
Wallball 20/14 & Weighted Sit-ups 20/14
30 sec transition
4 min to complete
21-15-9 reps of
Hang Snatch 95/65 & Lateral Bar Burpee
Score is total reps completed. 270, if ALL reps are completed in the time allocated.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups on elevated slant board
Deadhang for 90 seconds.