WARM UP
2-3 rds
48' spiderman lunges
24' straight leg walk
24' side lunge each way
Kipping swings
5 Sit Ups
BUY IN
Free:
EMOTM x 8min
odd - 15x KB thrusters
even - 5x Situp to High Jump
RX :
build up to and start at 40-45% then:
EMOM x 8 minute
3 Pwr Jerk AHAP
Comp:
same as RX
SKILL
scale as needed to finish all 10 minutes
WOD
EMOMx10:
7 K2M + 7 FS/OHS 75/45
comp: TTB/ 95-65
free: mb sit ups/ kb goblet squat 44
CASH OUT
run 800m/row 1000m x 3-4
rest 90 seconds
MOBILITY
hip flexors and L/S
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