July 11, 2019

 

a) WARM UP:

400m run

3 rounds of:

  • 1 length of gym bear crawl
  • :30 s handstand hold
b) ABS!

3 rounds:

  • 15 evil wheels/ab rollouts
  • :30 sec hollow hold

*rest as needed

 

c) Practice dball/sandbag cleans and presses

WOD:

1-2-3-4-…….-8-9-10 reps of:

  • Dball/sandbag clean and presses (or 2:1 slam balls if the ball is under 50 lb)

*in between sets, 1 25# plate sled push for 5m

Posted in WOD