Dan and Tim
WARM-UP:
Row or Bike for 5 min.
2 rounds of the Clean Warm-up
Dynamic Stretch
STRENGTH:
Clean Panda Pull 4 Reps EMOM for 4 min.
Panda Pull / Squat Clean 2 Reps EMOM for 4 min.
Squat Clean 2 Reps EMOM for 5 Min.
Build to the top weight you will use in the workout.
WOD: FIRE DOWN BELOW
For Time:
100 Double Unders (2/1 singles)
10 Squat Clean 95/65
80 Double Unders
8 Squat Clean 115/80
60 Double Unders
6 Squat Clean 135/95
40 Double Unders
4 Squat Clean 155/105
20 Double Unders
2 Squat Clean 185/125
ICING:
KOT – Monkey Foot, 20 Reps each leg.
Get 30 ft of Handstand walking in today or Get 2 min. of vbeing upside down.