Intent: TRAIN
A1. Barbell RDL - 8x4 @ slow tempo
A2. Reverse plank - 30s x4
A3. Barbell reverse lunges - 8/leg x4
+
5 rounds for time
2 Wall walks
10 Med ball cleans
15 Cal AB
Sport -
Before WOD:
A1. Strict pull up w/ 3 sec. hold at top - 3x4
A2.. Strict ring dip w/3 sec. pause in bottom - 3x4
After WOD:
A. Ab wheel rollouts - 15x3
B. 10 min AB @ hard pace