Thursday:  August 29, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Hip Extension Stretch, 1:00/side

3 Steady Rounds
12 In Place Lunge Steps
10 Kip Swings/Hanging Knee Raise/Toes to Bar*
8 Empty Bar Pause OH Squats (5 second pause in the bottom) (PVC works here too)

*Round 1 is kip swings, Round 2 is hanging knee raises, Round 3 is T2B.

Strength(15:00 – 35:00)

Back Rack Lunges in Place 5×10 (from the rack)*
(5 per leg)

*Should be heavy but maintain form and no knee bashing on the floor.

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
2 Rounds
30 Sit Ups
30 Goblet Squats
30 Cal (Bike/Row/Ski)

Performance
2 Rounds
20 Toes to Bar
25 Overhead Squats 75/55lbs
30 Cal (Bike/Row/Ski)

Option 2: Front Squats instead of OHS

Competition
2 Rounds
25 Toes to Bar
30 Overhead Squats 95/65lbs
35 Cal Bike