Wednesday
Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
Core:
Tabata Russian Twist 45/25
Skill:
Athletes Choice
Strength:
Rest Day/Make-Up
Metcon:
Partner Wod
100 DU each
75 push ups (partner hold plank)
60 DB one armed OHS (wall sit) 45/35
30 cal row each
40 ring dips (plank)
30 cal row each
60 DB thrusters (wall sit) 45/35
75 hollow rocks (plank)
100 DU each
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