Warm Up:
3x: 20s Work 10s transition
Active spiderman
Wide Air Squats/regular air squats/narrow squats
Sit Ups /Tuck Ups/Vups
Good Mornings
Scap Pull Ups
Inchworm + Push Up
Specific Warm-Up:
2x:
20m Farmers Carry
1:00 between sets
Go over GHDSU | Medball Weighted Sit Ups
2x
5-10 GHDSU
1:00 between sets
WOD:
OTE3:00×5
Farmers carry (40m)
25 GHD sit-ups
*Score is slowest time
Post WOD:
For load: OTE2:00 for 6 sets total
2 sets:
10 close-grip bench presses
2 sets:
10 normal-grip bench presses
2 sets:
10 wide-grip bench presses
SCORE IS HEAVIEST LOAD
Cool Down:
Accumulate:
1:00 in couch stretch/leg
1:00 Banded arm stretch/arm