tim
Main – WOD
Warm-up
Metcon (No Measure)
Row/AD 2 Min
3 Rounds
5 Ring Rows
10 Air Squats
Hollow Body Hold
:30 ON
:30 Off
X3
Upper Back / Hamstring Mobility
Weightlifting
Pendlay Row (3×5 @ 5 lb more than last)
Metcon
Metcon (AMRAP – Reps)
Tabata :20 ON / :10 OFF
8 Rounds Box Jumps
8 Rounds Knees to Elbows
8 Rounds Air Squats
8 Rounds Ab Mat Sit Ups
Count Total Reps as Score
Metcon (Weight)
DB External Rot
3 x 10 @ 3010