Reminder: Starting today, you will see a “teen” weight listing for any loaded movements under the fitness track. This is to keep things fair for our teens who can do all the other movements RX, but were limited by weight that was out of their ability level. (Prerequisites to remain on the fitness track: they must be able to do pull-ups, handstand push-ups, and ring dips without any assistance.)

A. Skill:
10 min EMOM Strict Pull Ups
Health: 5 reps (use band as needed)
Fitness: 3-5 reps unassisted
 
B. MWOD:
Hamstring stretch
3 x 30 sec each
 
C. WOD:
Health –
15 min AMRAP
10 Hang Power Cleans (105/85)
10 HRPU
10 Weighted sit ups (20/14 med ball)
 
Fitness –
15 min AMRAP
10 Hang Power Cleans (135/95); teen (95/75)
10 HSPU
10 Weighted sit ups (35/25 dumbbell)
 
D. Post-WOD Recovery:
Foam roll hamstrings