Buy In: 12 reps: back extensions, supermans, side-lying bridges, cat/camel, hip bridges on bench w/med ball or sandbag.
Barbell triceps smash. Hip mobility- consult squat MWOD poster.
Perform 3-5 sets of 3-5 reps of deadlifts w/ progressive loading to prepare for wod.
Complete 2 rounds for work of (any order is allowable):
15 Weighted Hip Bridges using the bench (50#sandbag women/95#barbell men)
20 Ab-mat situps
200 meter Farmer's Carry (kb in each hand 100 meters out, 100 meters back)
20 Toes to bar
15 Deadlifts (225/135)
20 GHD Sit-ups
30 Walking overhead lunges (15/side-25# plate women /45#plate men)
20 Side-lying bridges (per side)
15 RDL's (135/95)
40 reps Bicycle Crunches