Strength

20 minutes to build to a heavy

Four point crawl sled drag 30'

 

WOD

20 min AMRAP  

Pick one: 

"Cindy" 

5 pull ups

10 push ups

15 air squats  

OR

"Mary" 

5 handstand push ups

10 Alternating pistols

15 pull ups

 

Comp HW

Reverse hyper

3x15

For time: 

50 GHD sit ups

100m overhead yoke carry

50 GHD hip extensions

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