Friday, October 27th, 2017

0:00-5:00

3 rounds

10 side leg swings (each)

10 front leg swings (each)

10 straight leg kick backs (each)

20 sec hollowhold

20 sec superman

 

Coach led warm up:

Foam Roll

 

 

WOD:

21-15-9 reps for time of:

185/125 front squats (mod: 65% 1 RM)

14/12 med-ball GHD sit-ups or Weighted SitUps 50/30

Post time to comments.

 

Cool Down: 

400m ski erg  

or  

1 Mile bike