DONETTE & GARRETT
WARM-UP:
20 Calorie Erg and 20 Calorie Bike
2 rounds of Cindy
Dynamic Stretch
STENGTH:
Back Squat
(7)2 ( 5)2 (3)2 (2)2
Build to a heavy set of 2
WOD: WORTHY
For Time:
3 Rounds
6 Clean and Jerk 95/65
9 Calorie ERG
12 Pull-ups
2 Rounds
5 Clean and Jerk 135/95
9 Calorie ERG
10- C2B Pull-ups
1 Round
4 Clean and Jerk 155/115
9 Calorie ERG
8 Bar Muscle-ups
ICING:
KOT – Nordic 10 Reps
Tabata – Handstand Hold / Plank