11/12/19

Warm up

  • 30 double unders
  • 20 KBS
  • 15 Goblet Squats
  • 10 bird dogs
  • 10 Good mornings
  • 10 fire hydrants

Strength 18 Min to anyone to a heavy 2 rep Back Squat. 12-10-8-6-5-4-3-2-2

WOD. 14 min Cap

  • 50 Cal Row
  • 100 KBS 55/35
  • 200 Double Unders

Core Finisher 1 Min at each movement

  • Plank
  • Hollow Rock
  • Rt side Plank
  • Flutter Kicks
  • Lt side plank