2 Rounds:

200M run

10 Cobra to Downward Dog

10 Spider-Man lunge w/twist

5 Scap Pull ups

10 Kip swings

5 Hollow rocks


5 Rounds:

24 Pull Ups

16 Weighted Sit Ups (25/15)

800M Run


35 Min Time Cap

Video courtesy of Train FTW.  Demo for the weighted sit ups. Look to keep more of a steady state through the movements today.  With a higher volume in the WOD, trying to sprint out of the gates will do you no good.  Find a pace you can maintain all 5 rounds.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Weight for sit ups -> 15/10 -> as needed

Run -> 1000M row

Cool Down:

Roll out lats – 1 Min per side


Cobra pose – 2 Min

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