A big thank you to everyone who contributed to the DIAPER DRIVE. You all are amazing.
WARM-UP:
3 Rounds of
150m ERG > 5 Burpees > 15 Air Squats
Dynamic Stretch
STRENGTH:
Back Squat
10 Reps to warm-up
10 Reps Pause at the bottom 2 Counts
10 Reps Double Bounce
10 Reps Normal Tempo
Choose weight that gets tough the last three reps of each set.
WOD: BASH
For Time:
10 Rounds
200/160m ERG
5 Angel Press 50/35
ICING:
KOT – Nordic 10 RepS