WOD
Strength A
3 sets 100ft. double bottoms up KB walk, start light and only go up if you can stay perfect
Strength B
Push Jerk: 60/6, 70/5, 80/4, 85/3*5-every 90 sec
Conditioning
AMRAP in 6 minutes:
1 Strict Pullup
3 Abmat Situps
2 Strict Pullups
6 Abmat Situps
3 Strict Pullups
9 Abmat Situps
…and so on.
Extra
BS: Work up to 93% of 1RM and every 60 sec complete 1 rep until failure or 10 sets
3 min. banded ankle distraction e/ leg
-then
12 min. EMOM
E-8 alt. pistols w/ no shoes on
O-4 single arm ring rows/ e/arm
Midline-After:
Accumulate 4 min. in Hanging L-sit