WOD – 202.6 –

Durability

Prone Single-Leg Hip Flexion – 1 min AMRAP per leg x 1 set – no rest

Prone Single-Leg Hip Flexion -Maintain spinal flexion throughout the entire set with hard abdominal contraction. This will ensure your low back remains flat on the floor and your should blades stay off the ground. -Hands behind the head to support the neck -Keep your non-working leg bent with foot firmly on the floor -Keep working leg off the ground for entirety of set -Drive your working knee all the way up and then all the way down in a steady and controlled fashion

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Skill/Strength

Toes to Bar Drills and Skills – 10 Minutes

-Athletes, coaches are going to show a few skill-transfer moves today so come in ready to learn something new!

WOD

5 Min AMRAP

8 Toes to Bar

16 Alternating DB Reverse Lunges (50/35)

—3 min rest—

5 Min AMRAP

8 DB Rocking Straight-Leg Sit-Up (50/35)

16 Alternating DB Power Snatch (50/35)

—3 min rest—

5 Min AMRAP

8 DB Squats (50/35)

16 AbMat Sit-Ups

Score from Thursday

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