Warm-up
400m run, 500m row or 2:00 on a bike
3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Goblet squats for 2:00, front rack mobility based on the individual.
Strength
Front Squat (work up to a 5RM + 1×5@90%)
WOD
“Our Baseline”
50 pistols
40 weighted sit-ups
30 burpee box jump overs (24/20″)
20 pull-ups
10 HSPU’s
**benchmark WOD, so standards on a weighted sit-up means the weight stays locked to their chest. No using it as momentum.
Extra Credit
4 rounds
30 UB* DU’s
15 GHD sit-ups
