WOD (14-Nov-2017)

ABS!

  • 6-10 Toes to rings
  • 30-60 sec hollow hold

Then…

On a 15 minute clock:

From 0:00-3:00

  • 400m run
  • Pull-ups remaining time

REST for 1 minute

From 4:00-7:00

  • 400m run
  • C&J(155/105)

REST 1 minute

From 8:00-11:00

  • 400m run
  • Pull ups remaining time

REST 1 minute

12:00-15:00

  • 400m run
  • C&J

WOD  (7-Nov-2017)

Glute accessory work

  • 10 SLRDL w/KB
  • 10 weighted bridges

Then…..

  • 30 DB burpee step-ups
  • 400 M run
  • 20 DB Burpee step-ups
  • 400 M run
  • 10 DB Burpee step-ups
  • 400 M Run

(40/20 DB)