LIZZY and ANG
WARM-UP:
2 Rounds of 15/10 Calorie Push Pull, 10 AH Swings, 15 Roll-ups
Dynamic Stretch
STRENGTH:
Reverse Hyper / Ring Swings / Bar Dips
(10+6+10)4
WOD: FLEXECUTION
For Time:
4 Rounds
4 Hang Power Snatch 105/75
5 Thrusters
6 Push Press
7 OHS
If you drop the bar during a round you have 10 bar facing burpee before you continue.
The challenge is, to deal with changing your grip on the bar, with the bar off the ground.
ICING:
KOT – Tib Raises 20 reps
15 Ring Dips