Pre-Wod Strength:
Complete within 25 minutes, for quality:
5 sets of 3 reps at 80% of your 3RM Strict Press
200 Plank Shoulder Taps
5 sets of 15, KB Pause Shrugs
5 sets of 5 reps of Front + Lateral Raise (No more than 15ln DB’s per hand)
WOD: “Midnight Mau”
9 min AMRAP
12 Toes To Bar
24 Goblet Lunges
Notes: Each TTB attempt must start with a 10 second dead hang, including if you break a set!
FW: Sub 10 Hollow Rocks into 10 V-ups, with a 10 second rep “buy-in“ every time you break
