WOD 12.04.19

PERFORMANCE

CONDITIONING

Teams of 2

1200m Row

60 Power Cleans 135/95

30 Burpee Bar Muscle Ups

15 Power Snatch 135/95


Cap20


CORE BURNER

Without touching the floor with your heels perform 5 unbroken sets of:

10sec Hollow Rock Hold

10 Ab Crunches with High Knees

10 Tuck Ups

10 Alternated Flutter Kicks

10sec Hollow Rock Hold


Rest as needed btw sets.


FITNESS

CONDITIONING

For time:

30 Assault Bike Cals

60 DB Power Cleans

30 Burpee Jumping Pullups

60 Alternated DB Snatch


CORE BURNER

Without touching the floor with your heels perform 5 unbroken sets of:

10sec Hollow Rock Hold

10 Ab Crunches with High Knees

10 Tuck Ups

10 Alternated Flutter Kicks

10sec Hollow Rock Hold

Rest as needed btw sets.