Durability
1-Arm Banded Chest Flies – 3 sets to fatigue – no rest b/w arms or sets
Skill/Strength
Sled Rope Pull
10 Min AMRAP
-Athletes will need to share sleds and all athletes only get 4 lengths per turn before they must rotate and let another athlete use the sled. For this reason, please use as much weight as necessary to fatigue at or before 4 lengths. All sled pulls can ONLY be completed in the manner shown below.
WOD
4 Min Work – 1 Min Rest x 3 Rounds
25 Back Squats (95/65) Rx+ 135/95
20 Straight Leg Hollow DB Sit-Ups (50/35)
15 Lateral Burpee Bar Hops
Start round 2 where you left off at the end of round 1. To complete an Rx Straight Leg Hollow DB Sit-Ups, athletes must keep their knees straight.
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