Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

2X10 empty bar RDLs

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X5

Increase weight ea set

Compare to 10Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 10 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!

WOD:

21-15-9

GHD Sit Ups

Box Jumps (24/20)

Chest2Bar Pull Ups

This gymnastic triplet will test your body control. Concentrate on a tight core, explosive hip extension, and good grip, respectively through the movements

Scaling:

GHD -> Ab mat sit up

BJ ->20/16

C2B -> Chin above Pull Up -> Ring Row

Cool Down:

20 slow Downward Dog to Cobra

Banded lat stretch – 2 min per side