WARM UP
2 rds
JOG 200
8 V UP
8 Shoulder Touches
5 Strict Pull Ups
Dynamic Stretch
STRENGTH
Strict Press
8 Warm up reps
4@50%, 3@60%, 2@65%
4@60%, 3@65%, 2@70%
4@65%, 3@70%, 2@75%
Hold the 2nd rep at 75% for max time.
WOD
6 min. AMRAP
4 Rounds of
7 Slamball 40/30
13 Toes 2 Rings
With time Remaining – Max Effort Walking Lunges Holding Slamball Overhead
Rest 3 min.
6 min. AMRAP
4 Rounds of
13 Slamball 40/30
7 Toes 2 Rings
With time Remaining – Max Effort Walking Lunges Holding Slamball Overhead
ICING
Take a look at Spirit Polar Plunge in Grand Lake this Sunday at 2 pm
Kylee has created team “Freezin for a Reason” so join up under her team if you register. If you like a good cold plunge this should be fun!
VMO Squats 20
Deadhang
WARM UP