Pre WOD:

Trainer led in Groups

Strength:

Power Clean 5-5-3-3-3

WOD:

For Time:

10- GHD Sit-ups

10- Hip and Back Extensions

30- Thrusters #65/#95

50- Pull-ups

30- GHD Sit-ups

30- Hip and Back Extensions

20- Thrusters #65/#95

35- Pull-ups

50- GHD Sit-ups

50- Hip and Back Extensions

10- Thrusters #65/#95

20- Pull-ups

GHD will be subbed with Abmat unless a Trainer says otherwise!!!

You will do 2x reps with Abmat

Pull-ups are subbed with Ring Rows

Scale Weight as needed…

Post WOD:

Trainer led

Stretch and Mobilize!