10/15/15 Thursday

Performance

A. Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Ring Rows x 10-12 reps w/ 1sec pause at top

Station 2 – Body Weight Jumping Squats x 6-8 reps

Station 3 – Side Plank leg raises x 10/leg or 30 seconds static hold/side

 

B. EMOM, for 20 minutes (5 sets):

Minute 1 – 30sec Row sprint (for calories)

Minute 2 – 30sec BB Hip Thrusts

Minute 3 – 30sec KB Skull Crushers

Minute 4 – 30sec Toes to Bar

 

Competition

Wod will be posted at gym