BOB, CARIN, & ELIZABETH
WARM-UP:
1k Row or 60 Cal Bike
Dynamic Stretch
STRENGTH:
Snatch Warm-up
Back Squat
10 8 6 (3/60)3
2 Second Pause at the bottom on the last three sets of 3 reps.
WOD: RIFF RAFF
6 Rounds
Row or Bike 20/15 Calorie
30 ft. Sandbag Carry. 150/100
Athletes must get 3 rounds on the rower and 3 rounds on the bike in any order.
Athletes to go to the open machine.
Athletes can carry the sandbag anyway they like.
ICING:
5 min. of Handstand Walking work.
KOT – Nordic 10 reps