(Practice / Phosphogenic)
WOD Review: 8 min
Then group warm up all together: 200m jog, 10 wall squats, 5 box step-ups/leg, 10 butterfly sit-ups, BB front rack stretch, 5 hang cleans, 5 front squats, 5 jerks, 5 back squats
SOD 1
3 x 5/leg Weighted box step-ups AND 3 x 10-15 GHD sit-ups OR Banded dead-bugs (8-10/leg) (12 min)
SOD 2
In 18 min complete the following work – broken up:
6 x 2-Pole box push sprint (1 – 1.25 x body weight)
4 Legless rope climb attempts or 10-20 chin-ups
Minimum 6 ascending Bear Complexes (Deadlift, Hang clean, Front squat, S2OH, Back squat, S2OH)
WOD
Tabata Burpees (work 20 – rest 10 for 8 rounds)
*Score is BOTH most and least reps in a round
