“OOOH YEAH!”
- WARM UP
- WOD
-
POST-WOD
- 1:00 Bike
- 0:30 Push-Up + Down Dog
- 0:30 Knuckle Draggers
- 0:30 Bike
- 0:30 Squat to Stand
- 0:30 Side to side Lunge
- 1:00 Bike
[Teams of 2]
AMRAP 20:
- 250/200m Bike
- 1 Round of Macho Man
- "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
*Partners switch after full rounds
COOLDOWN
MOBILITY
1:00 Barbell forearm smash (each side)
AFTER CLASS
Ring Plank Hold Seconds
After Each Set :
- 30 Second Superman Hold
- 50' Double Dumbbell Overhead Walking Lunge