A. Warm Up
3 Sets NFT
30sec Sorenson Hold
30sec Reverse Plank Bridge
*Extended Reverse Plank Bridge for challenge
20sec Tuck L-Sit on Parallel bars
*L-Sit for challenge
30′ Ostrich Walk
B. Strength
2121; 6,5,4,6,5;
*wave load – second set of 6 and 5 are heavier than the first set of 6 and 5
Example 6 – 100lbs 5 – 120lbs 4 – 140lbs 6 – 120lbs 5 – 140lbs
C. WOD
14 minute AMRAP
10 Dual KB Cleans 44/26
30m Dual KB Rack Carry
10 Kettlebell Bench Press 44/26
Row 15/12 Cals at Damper 10
*coaches challenge 53/35 and incline kettlebell bench press
**may scale to hang cleans and a barbell front Rack Carry
