Friday – February 21st

Hope that kip is ready to snap into action!

Strength:
5 superset rounds on a 3 minute clock:
1 strict press 90%
1 Romanian deadlift 90%
*Use the time between sets to mobilize and prep for the WOD.

WOD:
13 minute AMRAP:
13 chest to bar pullup
13 overhead squat 35-40% of 1RM

Post WOD:
4 rounds:
20 seconds flutter kick
10 second rest
10 second hollow
20 second rest