Friday-Performance
Mobility-Pigeon/Couch/Ankle
Warmup-3 RNFT
10 KB SDHP
5 Beat Swings
30 Doubles
A) Back Squat: 3×10@65% 1RM
B) WOD: For Time
30-20-10 SDHP (95/65)
60-40-20 Sit ups
*12 min cap
C) Skill:T2B
10 RNFT
4-8 UB T2B
100m jog *Use as a recovery pace
Friday-Fitness
Mobility-Pigeon/Couch/Ankle
Warmup-3 RNFT
10 KB SDHP
5 Beat Swings
30 Singles
A) Back Squat: 3×10@65% 1RM
B) WOD: For Time
30-20-10 SDHP *Use KB
60-40-20 Sit ups
*12 min cap
C) Skill:T2B
10 RNFT
4-8 UB Knee raises or leg lifts
100m jog or 50m jog *Use as a recovery pace