WOD:

1) 20 minute EMOTM:

Odd – 30 second Wall Sit

Even – 50m D-Ball Bear Hug Carry

Wall sits are done with hip parallel with the knee. Bear Hug Carry as heavy as possible, it should take approximately 30-40 seconds.

2) 8 minute AMRAP:

15 Knees-up

12 Front Squat 65/45

9 Shoulder-to-Overhead 65/45

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE