7
Oct
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