(Practice Open’s Prep)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec/arm T,V,W, 20 sec hanging shrugs, 30 sec straight legged sit-ups, 30 sec forward stepping alt lunges
WOD: 16.1 & 17.2 Combined
Complete as many rounds and reps as possible in 20 minutes of:
DB Stationary Forward Stepping Lunges (4/leg) (50’s/35’s) (35/20)
8 Toes to Bar (Mod w/ knees to chest or V-ups)
DB Stationary Forward Stepping Lunges (4/leg) (50’s/35’s) (35/20)
8 Chest-to-bar Pull-ups (MOD w/chin over bar or ring rows)
Post WOD
1-3 Rounds of:
4-8 reps of DB Bench Press
20-30 sec. Samson Hold on GHD
