Pre WOD:
E2MOM for 12 min:
1, 3 Supinated Weighted Pull Ups
2, 5 Strict Deficit HSPU
RIR 2
Strict HSPU: Adjust to RIR 2
L3: Wall Facing Deficit
L2: Regular or Deficit
L1: Build up under head
WOD:
Partnerworkout
3 Rounds for time:
30 Partner Medball Abmat Sit Ups 9/6 kg
15 Sync Bar Facing Burpees
40 Deadlifts 100/70 kg (220/155 lbs)
15 Sync Bar Facing Burpees
50 Wall Balls 9/6 kg (20/14 lbs)
15 Sync Bar Facing Burpees
60/45 cal Erg
– Cap 36 min
Post WOD:
3 Rounds:
1 min Double Pigeon Stretch
1 min Saddel Stretch
1 min Table Front Rack Stretch
– rest as needed between rounds
Double Pigeon Stretch: https://youtu.be/Xgbn1eiLT2I
Saddle Stretch: https://youtu.be/qCoy_thCdAs
Table Front rack Stretch: https://youtu.be/ifYeA6IFkQ8