“Everyone has a plan ’til they get punched in the mouth.”
Posterior Chain & Shoulder activation
Odd min – 6-8 Handstand Push-Ups
Even min – 12 Sit-Ups
*HSPU scale = Hand Release Push-Ups
*If you’ve been practicing GHD Sit-Ups, you may do those in place of AbMat sit-ups. If you’re unsure, ask a coach.
14min Ascending Ladder:
Kettlebell Swings (53/35)
*Run 200m after every round.
*Rx+ = Unbroken Kettlebell Swings
*Score will be rounds plus reps. Each lap will count as 1 rep.
Post WOD Recovery:
Banded Hamstring Stretch – 1min/side