Happy Birthday to Nakeia!!
Catalyst Warm-up (#3)
“WOD”
AMRAP in 16 Min
12 Burpees
12 Front Rack Lunges (115/73#)
12 KB Swings (70/53#)
36 DU’s (x3 Singles)
Then
Take 12 Min to find your 1 Rep Max OHS (from the rack)
Or
“BODY”
AMRAP in 20 Min
24 KB Swings (53/35#)
12 Burpees
24 Lunges
12 KB Clean and Jerks
Then
2 attempts at max effort 400m Run
Rest 2 Min between attempts and post both times
