Strength prep:
30secs Active hang from the bar
Rest 30secs
30secs Bottom of push up hold
Rest 30secs
30secs L sit hold on plates or paralettes
Rest 30secs
3 Rounds
Training WOD:
S2OH
Box jump overs 60/50
a) 21-15-9 @42.5/30 (timecap 4min)
Rest 2 min
b) 12-9-6 @60/42,5 (timecap 4min)
Rest 2 min
c) 9-7-5 @70/47.5 (timecap 4min)
If you finish under the time cap rest for the remainder of the time plus the 2min.
Record time for each workout
Happy Birthday Rolley !!!!!!!!!!!!!!!!!!!!!!!!
