WOD 24.10.2017

PERFORMANCE

 

STRENGTH

3 Rounds for Quality:

10 Barbell Good Mornings*

20 Box Hamstring Curls

30s Hollow Rock Hold

 

*Choose Weight.

 

CONDITIONING

EMOM20

Min1: 15 Romanian KB Swings (60/45) + 15 Double Unders

Min2: 15 AB Mat Situps + 15 Double Unders

FITNESS

 

STRENGTH

5 Rounds for Quality:

15s Superman Hold

15s Hollow Rock Hold

15 Back Extensions

15 AB Mat Situps  

 

CONDITIONING

EMOM20

Min1: 30s Max Effort Assault Bike Calories

Min2: 30s Max Effort Row Calories

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