WOD 03.04.19

PERFORMANCE

CONDITIONING

5 ROUNDS

AMRAP4

4 DB Facing Burpees

4 DB Box Step Ups (50/35)

16 Double Unders

REST 1:00

* Score is total rounds.

CORE STRENGHTH

EMOM9

Min1: 45sec Dual KB Front Rack Hold

Min2: 30sec Hollow Rock

Min3: 15 Medball Weighted AB Mat Situps f

FITNESS

BURN

FOR MAX REPS:

AMRAP3

400m Row

Max Up & Downs

REST 1:00

AMRAP3

20 Assault Bike Cals

Max KB Sumo Deadlift High Pulls

REST 1:00

AMRAP3

400m Run

Max Box Jumps

REST 1:00

& REPEAT ALL

BURN

EMOM9

Min1: 45sec Elbow Plank

Min2: 30sec Bent Knee Hollow Hold

Min3: 15 AB Mat Situps