1ST Run of the year. Please avoid the muddy patches that you encounter. The carpet in front of the Big Door is to WIPE YOUR FEET on. Please take the time to wipe your feet.
WARM-UP:
2 Rounds of 500m Row, 10 Walking Lunges, 10 S2OH w/Barbell, 10 V-sits
Dynamic Stretch
STRENGTH:
Strict Press (OTG)
(5)5
2 Count decent from the top of all Reps.
WOD: SHAKE A LEG
For Time:
4 Rounds
200m Run or 250m Row
20 Single Arm Deadlift 95/65 (10 Rt / 10 Lt)
5 Wallwalks
ICING:
KOT – Nordic 10 Reps
Get 10 pullovers