Monday, July 13

Warm-up

Run 400m

Hold bottom of squat for 1 minute

10 GHD sit-ups

10 Hip extensions

10 PVC pipe pass throughs

10 OHS with PVC

10 pressing Snatch balance

Practice hand walking for 3 minutes

Lift:

Overhead Squat 5×75%, 3×85%, 1×95% + reps

 

WOD

AMRAP 12 mins of:

5 GHD Sit-ups

7 Back Extensions

9 Overhead Squats

 

L1-Choose weight and/or abmat sit-ups

L2-95/65lbs

L3-135/95lbs

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