Ashley and Liz….Congrats on winning the Women’s Scaled Division at the HWY 40 THROWDOWN.
WARM-UP:
2 Rounds 20/15 cal Bike, 10 Medball Clean, 5 Strict Pull-ups, 15 KB Swings
Dynamic Stretch
STRENGTH:
Front Squat / Reverse Hyper
10 (5+10)5
WOD: PRONIA
For Total Reps:
5 rounds
1st min. Wallball 20/14
2nd min. Calorie Bike
3rd min. Slamball OH Walking Lunge 40/30
4th min. Rest
Fight Gone Bad style with a running clock.
ICING:
Muscle-up Progressions – Ring Swings, Hip Pops, Transitions.
KOT – Nordic 10 Reps