WARM UP
4 rds
5 Strict press
7 sit ups
9 RDL
BUY IN
Free:
5 sets of 40 swings on the same time scheme
RX :
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 6 reps TNG
ascending
Comp:
same
SKILL
pace the BJO and lunges so you don't have to stop
WOD
4 rft:
10 k2M
20 box jump overs
30 OH Walking Lunges 45/25
free: v up
comp: ttb
CASH OUT
handstand hold
3-4 x 30 seconds
rest as needed
MOBILITY
hip flexors
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