Baker of Kringle !!!!
WARM-UP:
3 Rounds of
Push Pull 7/4 Calorie, 15 KB Swing, 5 Ring Swings
Dynamic Stretch
STRENGTH:
Front Squat / Reverse Hyper
10 7/50+10 (7/60+10)2
WOD: THE NUTCRACKER
For Total Time:
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
1 min. Rest
Row 500m.
Select the preset on the Rower under Std. Workouts. At the conclusion of the workout your score will be posted in the memory of the rower.
ICING:
Your 1% in 2 min.
KOT – Reverse Step-up 20 Reps each leg.
Deadhang for 90 sec.
10 Wallwalks