2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
10 Overhead Squat w/ PVC (QUALITY)
15 Sit-up
10 Good Mornings w/ PVC
10 Superman w/ Hold
5 Strict Pull-Up
5 Ring Dips
A. 4 Super sets
A. 8 Front Squats – Tempo 3301 (3 down, 3 in the hole, explode up, 1 at the top)
B. 8 Bent Over Row – Tempo 3101 (3 down, 1 at the bottom, explode up, 1 at the top)
2 min rest after the superset
On front squat think about keeping elbows up, sitting back in the heels, and staying active at the bottom.
B. Games WOD “Fibonacci”
5-8-13 reps of:
Handstand Push-Ups
Double KB Deadlifts (as heavy as possible)
Then, OH Lunge 90 ft.
(as heavy as possible)
Athletes complete 5 HSPU, 5 Double KB Deads then 8 HSPU, 8 Double KB Deads, 13…, then lunge 90 Ft. once to end the WOD.