Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- overhead squats
- pull ups
- ring dips
- GHD
- hip extensions
- sit ups
Strength:
3 max rep sets of pull ups
WOD:
AMRAP 10:
15 deadlifts, 135/95
25 ab mat sit ups
Say no to over pressure.
Post time and max reps to comments