Wednesday

SKILL

3 Rounds of 

:45 sec Bottom of Squat Hold

15 Straddle Sit Ups

:30 sec Pancake Split Hold each leg

STRENGTH

3 Rounds of 

10 BB or DB Lateral Step-Up (each leg = 20 total)

rest:30 sec

12 Supine Barbell Row @ 2111

rest :30 sec

WOD

3 Rounds ea for time:

Row 20 Cals

40 DU’s

30 AbMat Sit Ups

20 Single Arm KB Walking Lunges (5 each leg)

10 Burpees

REST :90 sec