Strength
Overhead Squat – 15 Min to work up to a heavy single
Conditioning
20 Min AMRAP
120ft (4 laps) Bear Hug Dball Carry 150/100#
10 Strict C2B Pull-ups (sub: 15 Ring Rows)
20 Burpees
30/25 Cal Bike
WOD Notes: TD = 4-5 rounds. Dball Carry is holding the ball in the frontal plane (keep upper back tight). 1 lap = 5 mats. Larger classes will have to stagger about 2 minutes. Record score as total reps. Each lap = 1 rep. Girls can score the 25 cals as 30. Each round is 64 reps.
Reminder: Open WOD 17.4 live announcement is tonight at 8pm. Come hang out at Rage to watch it!
