Strength

20 minutes to build to a heavy

Backward sled pull 30 feet

 

WOD

10-8-6-4-2

Handstand push ups

Strict pull ups

Deadlift 275/185

 

Comp HW

Reverse hyper

3x15

3 rounds 

25 GHD sit ups

25 ghd hip extensions  

10 glute/ham raises  

then

10 back extensions  

2 rounds  

2 min max meter row

rest 2 minutes

total meters in 2 min for time

rest 2 minutes

 

 

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