Strength / Skillwork

Clean Technique Work
1 set EMOM for 10
Have beginners do this with a Medicine Ball, i.e. 3 position MBSC

WOD

Complete each 2x in any order* for time: (20:00 cap)
– 30 Hanging Leg Raises** [T2B]
– 30 Pull-ups [C2B]
– 30 Cal. Bike
– 30 Russian Twists 15/10# [30/20#]
– 30 Goblet Squats 55/35# [70/55#]
– 30 Hip/Back Extensions [20/14#]
* Must complete all one time through before going through again, but you don’t have to go in the same order the second time.
** Toes above belly button

Rx – As written
Rx + – In brackets

Elements

Do main WOD today.