WARM UP
Carrie and Jeri Syncro Squats
Ride or Row for 5 min
3rd of
8 KBS
8 Goblet Squats
8 Sit Ups
Dynamic Stretch
STRENGTH
PUSH PRESS
Warm up set
5@50%, 4@60%, 3@65%
5@60%, 4@65%, 3@70%
5@65%, 4@70%, 3@75%
WOD
The Snare
For Time:
3 rounds
12-9-6 Reps of
Dual DB Thrusters 50/35
Box Jumps 24/20
T2B
Time Cap 15 min.
ICING
Reverse Step Ups
Hand Stand Walk practice
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