BODEN, JOE and JERI
WARM-UP:
15-9-6 Reps of
PVC OH Squat, Push-ups, Hollow Rocks
Dynamic Stretch
STRENGTH:
OH Squat
(5)5
Work up to at least 1 set of 70%
WOD: ALLITTA
For total reps:
4 min to complete
21-15-9 reps of
Hang Snatch 95/65 & Lateral Bar Burpee
30 sec 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
Hollow Rocks & KB Swing 55/35
Score is total reps completed. 270, if ALL reps are completed in the time allocated.
ICING:
KOT – Bent Knee Calf Raises