20 Situp to Straddle
Hold Pancake Split 2M
Hold Middle Split 2M
10 Situp to Straddle
Hold Pancake Split 1M
Hold Middle Split 1M
B. For Time: With 5 Over the Barbell Jumping Air Squats EMOM
30 Thrusters (95/65)
30 OHS (95/65)
30 Front Squats (95/65)
30 Shoulder to Overhead (95/65)
*No Matter what Movement or Rep you are on, EMOM you must stop and do 5 Over BB JAirSquats and then Resume WOD. Goal is to Complete as few of these as Possible and Finish Workload Efficiently.
C. 16M EMOM Sprints
Complete 100m Sprint EMOM. To be Completed on a Straight Away, Not Turn Around.
Rest Remainder of Time. Score Fastest and Slowest Sprint.
If there is more than 8 second time frame between the two Complete the Following Penalty.
Penalty: 100 Abmat Situps for Time