We are in a transition week before we get into a serious strength cycle. There are some longer workouts the rest of the week. We are prepping to get after the weights! There is light barbell cycling work after the workout today if you want to do some extra work. It just takes one person to suggest the extra work and most people will jump in. Be the hero that suggests it.
Warm-Up:
3 Sets, For Quality
200m Run
10 Alternating Box Step-Ups
20 Shoulder Taps
10 Hollow Rocks
:10 second Hollow Hold

Skill/progressions
GHD sit up efficiency and wall walks
***Do not do more than 30 GHD’s today if you havent done them in a while

Wod
For time
500m Run
40 Box Jumps (or step ups, ALWAYS step down) 24/20”
40 ab mat Sit-Ups
10 Wall Walks
40 ab mat sit ups
40 Step-Down Box Jumps 24/20”
500m Run

*goal is under 20 minutes

Extra work
Barbell Cycling: Lighter 135/95 or less.
3 or 4 Sets, For Time:
9 Lateral Burpees Over Barbell
7 Deadlifts
5 Hang Power Cleans
Rest 1:00 minute between sets