Skill (15 mins)
Ghd hip extensions - 3x7
Ghd situps both arms reaching to parallel - 3x7 (do not go below parallel yet)
*Beginners keep arms at chest
Wod 1 (10 mins)
Wonderful ladder of back squats
Use 40% of back squat
(May use a rack)
Minute 1 = 1 back squat
Minute 2 = 2 back squats
And so on
*10 min cap
WOD 2 (15 min cap)
Buy in 200 meter run
Then 15-12-9-6-3
Hang cleans 135/95
Deadlifts 185/145
Hollow rocks
Cash out 200 meter run
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