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OUR BLOG

Sun.11.17.19

By CoachBo | In WOD | on November 16, 2019

Warmup:
ROM drills, dynamic stretches
500m Row or 400m Run

WOD:

2 min plank
45 sec side plank, each side

20 Pull-ups
20 WTD sit ups (at least 10#)
20 dive bombers

40 cal row
40 hand release push-ups
40 GHD Back extensions

60 leg levers
60 arm haulers
60 knees to elbows in side plank, each side

80 4-ct mountain climbers
80 4 ct flutter kicks
80 Supermans

2 min wall sit

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