100 jumping jacks:
(Down & Back)
Low Hip Bear Crawls
(15 min cap)
A.: Front Squat (15 minutes to build to a heavy 3RM UB.)
B.: Bench Press (15 minutes to build to a heavy 3RM UB)
Choose 1 and complete as written; Score reps per round in Wodify.
1. 3 rds of Near max Effort Toes to Bar
-Near max effort means max effort with maintaining strict and proper kipping technique. Once you’re kipping falls apart, you’re complete with that set.
2. 3 rds GHD situps: Complete a total of 45-60 reps based on your abilities. If you are not performing full range of motion, you are limited to 45 reps.
3. Weighted Russian twists: Use the heaviest ball possible. Standards are feet off the floor and ball touching floor on your left and right. Complete 45-60 reps total.