Warm-up: Coaches Choice
Strength: Deficit Deadlift / GHD Sit-ups
10 (8+10)4
Tempo on Deadlift 3 counts on the decent.
Use weight that allows you to maintain tempo.
WOD: HUMBUG
For Time:
Buy-in – 1000/750 meter Row
21-15-9
S2OH 135/95
Wt. Sit-ups 30/20 (To Rx, the ball must touch the floor beyond your toes and above your head.)
Cash-out -1000/750 meter Row
Icing: Pigeon 2 min. ES, Saddle 4 min.