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03.30.17

30
Mar

03.30.17

Warm Up:
8:00 EMOM
min1: 10 cal assault bike
min 2: 10x back extensions – GHD or superman style
min 3: 10 x kipping swings on rig
min 4: 15 x goblet squats

then…
:45 band assisted perfect stretch each side
:20 spiderman stretch each side
:20 superman hold
10 x wall squats
Primer: Abs
body position drill x 3
1 tuck up + 1 v-up + hold hollow position
running clock
0-:10 perform 1 tuck up + 1 v-up then hold hollow
:10-:20 repeat
:20-:20 repeat
:30-:60 resting
WOD:
6 RFT
250m row
20 unbroken wall balls 20/14
1-5 reps gymnastics choice movement
Rest :90

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