Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

200m row

7 push ups

15 sit ups

7 strict press w bar

7 Back Squats w bar

 

Skill: EMOM x 5

2 Strict HSPUs + 2 Kipping HSPUs

 

-Rx+: 2 Deficit Strict HSPUs + 2 Deficit Kipping HSPUs

-S1: Strict Press 73% x 4

 

Strength: Back Squats

50%x5

60%x5

70%x4

75%x2x4

 

WOD: “Annie”

For Time:

50-40-30-20-10

DUs

Sit Ups

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