Going to miss this guy. Wishing you the best Clay.
WARM-UP:
Bike or Row 40 Calories
1/2 Tabata of Stick Sit-ups, Mtn climbers and Air Squats
Dynamic Stretch
STRENGTH:
Spend 10 min. warming up your Snatch and Clusters.
WOD: GET WITH IT
0 to 10 min.
10-9-8-7-6-5-4-3-2-1 Reps of
Medball Clean 20/14
Stick Sit-ups
10 min. to 20 min.
21-15-9 Reps of
Power Snatch 95/65
T2B
20 min. to 30 min.
3 Rounds
10 Bar Facing Burpee
10 Clusters 95/65
Note your finish time for each 10 min. segment.
If you don’t finish, your score is CAP+Reps remaining.
ICING:
Pedal 50 Calories Backwards
KOT – Reverse Nordic 20 Reps
Mobility – Iron Scap