STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
16 KB/DB DEADBUG
16 SCAP PUSHUP
16 PULLAPART
16 UNBROKEN KNEE OR ELEVATED PUSHUP
WOD
20:00 CAP:
800M RUN OR 2K B.ERG OR 2.4K ECHO
20 DB WEIGHTED SITUP 45/30 (RX+ C2B PULLUP)
15 C2B PULLUP (RX+ 5 BAR MUP)
400M RUN OR 1K B.ERG OR 1.2 ECHO
15 DB WEIGHTED SITUP (C2B)
10 C2B PULLUP (5 BAR MUP)
200M RUN OR 500M B.ERG OR .6K ECHO
10 DB WEIGHTED SITUP (C2B)
5 C2B PULLUP (BAR MUP)
AFTERMATH
800M RUN OR 2K B.ERG OR 2.4K ECHO
COOL DOWN