WOD
In teams of 2, Alternating Stations for 10 Rounds for Time:
200M Run
40 Abmat Situps
15 Deadlifts (50-60%)
Extra
Before
-Hang Snatch (above knee): 8 minutes to build to heavy double
-Rest 1 min.
-Snatch: 8 minutes to build to heavy single
1 Pause FS + 2 FS: Build to max for set
4 sets: 6 Hollow/arch kips w/ towel between feet and eyes up on horizon
5 sets: 1 strict MU + 4 kipping MU + 1 strict MU
*sub 3 strict ring pull-ups for strict MU, scale as needed
Midline – After
4 sets
12 KB bent rows
12 bent dumbbell fly