A. General Warm Up
2 or 3 rounds of:
200 meter Run/Row (or 45 second Sled Push/AirDyne) @ 80% effort
15 GHR Sit Ups
15 GHR Back Extensions
10 Pull Ups or Ring Rows
10 Push Ups or Ring Dips
10 PVC Pass Through
10 Wall Facing Squats or Overhead Squats
In between rounds, work on mobility that is specific to the WOD for 2-3 minutes
*** 40 minute time cap.
*** Your score is the combined total of your best lift from each of the three movements.
*** Record your total using SugarWOD.