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11/10/2018

  • warm up: three rounds of:
  • – 10 V-up
  • – 10” hbp hold
  • – 10 tuck crunch
  • – 10 back extension
  • – 10” superman hold
  • – 10 swimmer kick
  • EMOM 12 min
  • – 5 kip
  • – 5 knees to chest
  • – 5 pull-up
  • WOD: for time:
  • 27 cal. Row
  • 27 wall ball shots (9/6)
  • 27 burpees
  • 21 cal. Row
  • 21 WBS
  • 21 burpees
  • 15 cal. Row
  • 15 WBS
  • 15 burpees
  • 9 cal. Row
  • 9 WBS
  • 9 burpees
  • (CT 15 min)