21-02-2020

FITNESS

CORE STRENGTH
40” hollow with a plate
30 v- ups
20” l-sit
40” hollow
30 around the world

Skill: ring muscle up

WOD
For Time
50 DU/100 SJR
35 Burpees
20 Ring Muscle ups/40 Ring Pull ups
35 Burpees
50 DU/100 SJR

BURNOUT

AMRAP 9
60 DU/120 jump rope
18 weighted step ups
12 burpees

AMRAP 9
15/12 Calories air runner
18 wall balls
12 swings

AMRAP 9
15/12 Calories bike
18 ground to overhead
12 weighted sit ups

REST 1 MINUTE BETWEEN AMRAP’S