RUNNY NOSE CLUB
- WARM UP
- WOD
-
Post-WOD
4 Rounds
- 0:30 Alternating Chair Step Ups
- 0:30 Stretch
- 0:30 Air Squats
- 0:30 Stretch
Dynamic Stretches
Round 1: Active Samson/Alternating Quad Stretch
Round 2: Active Spiderman/Downdog or Calf Stretch
Round 3: Runners Lunge/Pigeon Pose
AMRAP 22:
- 22 Jumping Lunges
- 22 Squat Jumps
- 22 Handstand Push Ups/Hand Release Push Ups
- 22 Double Dumbbell Hang Clean & Jerks
COOLDOWN
MOBILITY
- 1:00 Old School Tricep Stretch
- 1:00 Lay and Pray
ACCESSORY
Clean & Jerk (with DB):
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to Heavy Single (2 Misses Allowed)