Skill/Abs
1 rd Ab Circle
WOD
EMO2M
12 Power Cleans (75/115)
Mountain Climbers TIL 1:30 mark
12 Ring Pushups
Crunch w/ Twist til 1:30
12 Romanian Deads w/ Dumbells 35’s 50’s
Jack knives
12 Back Squats (75/115)
Dying Bugs
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps