WOD-
For time:
Run 1 mile
Then, 5 rounds
20 Ab-mat sit-ups
20 Hip extensions
Run 1 mile
SPRINT-
Open 20.5 Sprint Version
For time
40 Pull-up/C2b/MU
80 Cal Bike / ski erg
120 Wallballs
*partition however they would like
There is a question on the whiteboard regarding doing another Smolov Jr back squat program and a muscle up cycle with the back squat program. Please put a check mark in the yes or no column so I can see if I should program the back squat cycle and muscle up cycle starting in December.
