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WOD – 07/02/23

Warm Up – See White Board/Coach

Strength – 0:00-10:00:
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

10:00-20:00:
Skill – HSPU
Advance:
5 Sets (1 Abmat/RX)
5 X HSPU + 3-second Descent (must kick back up after descent)
+ 5 Strict Press

Intermediate:
5 Sets (1 Abmat + 1 Plate)
3-5 Kick Up + 3-second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press

WOD
2-4-6-8-10-12
DB Deadlift’s
Strict HSPU
*20m DB Farmers Carry After Each Set

TC: 5 Mins

Rest 3:00

12-10-8-6-4-2
DB Deadlift’s
Strict HSPU
*20m DB Farmers Carry After Each Set

TC: 5 Mins

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