2. Wod prep
Strict press 15 minutes to build to a 1rm.
*We are resetting the leader board for the strict press!
On a 17 minute clock
0 to 11
11 Pull ups
22 ab-mat sit-ups
100m Sprint (Out side)
* Options for pull-ups:
1. 5 strict pull-ups
2. Banded pull-ups(pick a band that allows for sets of 5.
3 Ring rows. Choose a foot position that allows for sets of 5.
*Rest minute 11 to 12, then
Accumulate max bar hang time in 5 min. Every time you drop, complete 10 hollow rocks.
*You must start the hang right after the 1 minute rest.
*Record your total hang time.
4. Post wod
Kettle bell lax ball psoas smash, 2 min per side. Go to minute 2:44 of the video