Friday

PRACTICE

E.M.O.M - 10 minutes

choose one of the following:

1. 6 x Superman/Hollow/Push down on the bar

2. 4 x Superman/Hollow/Push/Hip Extension

3. 3-8 Kipping OR Butterfly Pull ups

STRENGTH

Strict Pull ups - 5/5/3/3/1/1

Then

Strict Dips - 5/5/3/3/1/1

WOD

3 rounds for time of:

10 Burpee Box Jump Overs - 24/20"

30 Ab Mat Sit ups