9/25/23

Warm Up:

2 rounds:

-30 sec Underhand Grip Bar Hang

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

Strength:

a1) Front Squat 3x5-8 -increase load/reps from last week

a2) Pause Calf/Tib Raises

Conditioning:

Partner WOD

3 sets each:

• 8-15 Underhand Pull Ups or Jackknife Underhand Grip pull ups

• 8-15 DB Incline Bench Press

• 400m Run

Cashout:

Turkish Sit Up 3x8/arm