Strength
Weighted Good Mornings 4×10 (if unable, perform supermans w/3s hold at top)
10min Skill Work
WOD
“Annie”
50-40-30-20-10
DU’s
Sit-ups
Scales: Start at 40, Start at 30; Scale for DU’s will be ½ attempts so 50 will be 25 attempts
TEC WOD
1600m run-rest 3 min
1200m run-rest 2 min
800m run-rest 1min
400m run, rest 1min
200m run-rest 30sec
100m run
Advanced WOD
For Time:
100 DU
50 WB 30/20
40 C2B
30 burpees
20 KBS 70/40
