July 12, 2018

 

a) WARM UP:

Row or bike for 3 mins

3 rounds of:

  • 10 sit ups
  • 10 glute bridges
  • 0:20 sec front plank
  • 0:20 sec door stretch per arm
  • 0:20 sec runners lunge stretch per leg

Prep for the wod and play with the yoke and dballs.

 

b) WOD:

20 min AMRAP:

  • 0:20 sec Zercher yoke hold – stand it up and hold (0:20 seconds).  Men use yoke+40, Women use yoke+20
  • 5 Ring push ups
  • 8 Dball toss and chase (forward)

 

c) FINISHER:

  • 9 sets x 0:10 second L-sit hold

Rest as necessary

Posted in WOD