Dead Hang Pull Ups 3 x max
Hip Bridges 5 with a 10 second hold
Conditioning
Partner WOD in 15 min
100 Sledgehammers
Partner A starts on Sledgehammers Partner B holds a plank, switch as necessary
In remaining time AMRAP
Partner A 30 Sit Ups
Partner B AMRAP DU’s
Switch as necessary
Cash Out
7 Birthday Burpees for Zach Exline! Happy Birthday Zach!
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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