Garrett and Jack
WARM-UP:
3 x’s Four Corners
10 Slamball, 10 KB Swings, 10 Arch Hollow Swings, 10 Sit-ups
Dynamic Stretch
STRENGTH:
Front Squats (OTG)
(10)3
1st Set, on Slant Board
2nd Set, Pause at bottom 2 Counts
3rd Set, Double Bounce
Go as heavy as you can while strictly adhereing to the movement standards.
WOD: AGQF 24.3
For time:
3 Rounds:
10 HSPU – 20 T2B
2 Rounds:
10 Strict HSPU – 5 Rope Climbs
1 Round:
10 Chest to Wall HSPU – 20 Ring Muscle-ups
Time cap: 15 minutes
ICING:
Deadhang for 90 seconds.
KOT – Nordic 10 Reps