G WOD – thanks god it’s friday 12.01.24 – “THE HIDDEN NUMBERS”
MOBILITY & WARM UP
4 rounds not for time
:30 mountain climbers
10 alternating step-ups
10 banded lat pull down
5 box jumps, slow
10 strict AbMat sit-ups
(Step down from the box.)
SKILLS & MOBILITY
Rope Climb
2 pull-to-stands
3 standing single-leg knee raises
2 rope climb reps or attempts.
GHD Sit-Up
8 weighted AbMat sit-ups
5 knee extensions + 5 GHD sit-ups to parallel
5-10 GHD sit-ups, full range of motions
CONDITIONING
“THE HIDDEN NUMBERS”
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps step down #60/50