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22/10/2018

  • Warm-up & mobility w. Pipe
  • ..then..
  • 4 rft of:
  • – 10 lateral squat
  • – 5 pike push-up
  • – 20” hbp
  • WOD: for time
  • – 21 back squats (70% 1 RM)
  • – 15 GHD sit-up
  • (30 sit-up)
  • – 15 GHD back extension
  • (30 superman)
  • – 15 back squat
  • – 12 GHD sit-up
  • (24 sit-up)
  • – 12 GHD back extension
  • (24 superman)
  • – 9 back squat
  • – 9 GHD sit-up
  • (18 sit-up)
  • – 9 GHD back extension
  • (18 superman)