WOD 01.04.19

PERFORMANCE

CONDITIONING

For time:

15-12-9

Hang Squat Clean (95/65)

Box Jumps (20/20)

into..

12-9-6

Hang Squat Clean (115/75)

Box Jumps (24/20)

Into

9-6-3

Hang Squat Clean (135/95)

Box Jumps (30/24)


CORE BURNER

For quality:

30-20-10

AB Mat Situps

2x Flutter Kicks

Hollow Rock Hold (Seconds)


FITNESS

BURN

EMOM20

Min1: Row for Cals

Min2: Box Step Ups

Min3: Burpees

Min4: Slam Balls

Min5: Rest


CORE BURNER

For quality:

30-20-10

AB Mat Situps

2x Flutter Kicks

Elbow Plank Hold (Seconds)