Skill/WU – 3 rounds of max ab-mat sit-ups in 90 sec. 60 sec rest between attempts. Write down highest rep count for the class. Keep updating the name throughout the day.
2 – 400m runs; rest 1:1
100 – Shoulder to OH – 95/55#
Every time the bar touches the ground complete 7 burpees
Bar must remain in the front rack
20 min cap
The 400’s should be done as a max effort with your rest being exactly the same time as it took to run the first 1. After the second run is completed you can rest for as long or as little as you desire before starting the S2OH.