KARI
WARM-UP:
Bike or Row 5 min.
Dynamic Stretch
STRENGTH:
OH SQUAT w/pause at Bottom
2 Sets of 10 on Slant Board to Warm-up
5/60 5/65 5/70 All Reps w/2 count pause at the bottom of the squat.
(10/65)2 No pause during these 2 sets.
.
WOD: BETTER NOT POUT
3 Rounds for total Reps:
Fight Gone Bad Style
1st min. DB Snatch 35/20
2nd min. Box Jump 24/20
3rd min. T2Rope
4th min. DB Thruster 35/20
5th min. Hollow Rock
6th min. Rest
Athletes can start at any station but must stay in order.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang – 90 seconds.