Syncro Situps Anybody?!?
Warm-Up:
~Line Drills~
200m Run/Quad Pulls/ Knees to Chest/ Russian Kicks/ Lateral Lunges/ Walking Spiderman/ Inch Worms/ Skip for Height/ Skip for Distance
Foundation Development: (Toes to Bar)
1.) Review toes to bar
2.)Developing Perfect Knees to Elbows
3.) Stringing Toes to Bar Progression
4.)Capacity Test #5: Max Unbroken Toes to Bar (Strung together)
WOD: "Sugar Coated"
For Time:
30 Wallballs (20/14)
30 Toes to Bar
30 Ring Dips
100m Run
20 Wallbaslls (20/14)
20 Toes to Bar
20 Ring Dips
200m Run
10 Wallballs (20/14)
10 Toes to Bar
10 Ring Dips
400m Run
5 Wallballs (20/14)
5 Toes to Bar
5 Ring Dips
800m Run
(25 minute time cap)
RX: As Written
INT: Sub Knees to Elbows; sub hanging box dips
Scaled: Sub Knees Raises: Reduce weight as needed; Sub seated box dips
