WARM-UP:
6 min. AMRAP
4 Shuttle Sprints, 15 Air Squats, 5 Strict Pull-ups or 10 Ring Rows
Dynamic Stretch
STRENGTH:
Front Squat/Back Squat
( 3/65 + 5 ) 5
3 second pause at the bottom of the Front Squats
WOD: GAINSVILLE
14 min. AMRAP
7 Power Snatch 95/65
7 OH Squat 95/65
7 Wallball 20/14
7 Pull-ups
ICING:
KOT – Reverse Step-ups
Deadhang for 90 Seconds