01.26.2024

Primer
3 sets
4-6 KB halos
8-12/side choppers 
12-18/direction around the world
1:00 rest


WOD
"LFG 2.0"
for time
24/20 cals bike
12 thrusters
18/15 cals bike
9 thrusters
12/10 cals bike
6 thrusters
 
RX 135/95
INT/Masters 45-54 - 115/75
SC/Masters 55-70+ - 95/65
 
Post WOD
Pull up negative time or the accessories OR weighted pull ups OR strict chest to bar pull ups
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2.. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up