SHANE, JACK, DONETTE
WARM-UP:
Row 30 Calories, Bike 30 Calories
Dynamic Stretch
STRENGTH:
Back Squat
3 Reps EMOM for 10 min.
Build weight over the 10 minutes.
WOD: SNEEKEE
2 Rounds
0:00 to 2:00 min.
15 Power Snatch 95/65
15/12 Calorie Row
2:00 to 4:00 min.
15/12 Calorie Row
50 Double Unders (2/1 Singles)
4:00 to 6:00 min.
15 Power Snatch 95/65
15/12 Calorie Bike
6:00 to 8:00 min.
15/12 Calorie Bike
50 Double Unders (2/1 Singles)
2ND round segements start at 8:00, 10:00, 12:00, and 14:00 minutes.
Complete the reps required for each 2 min segment. Rest and Transistion with any time remaining.
Not a scored workout today. Just note total reps completed in the time allowed. Total reps Available is 360 for men and 356 for women.
ICING:
KOT – Nordic 10 Reps
Spend at least 90 seconds upsidedown.