wow-monday

W.U.  Coaches Choice (see whiteboard)

Strength Work:  4 sets of

  • 8/8 x Bulgarian Split Squats with Press
  • 12 x Pendlay Row (Snatch Grip)
  • 8/8 x Single Leg Balance and Pistol Variation
  • 20 x Opposite Shoulder Taps in Hollow Plank

W.O.D for time complete 12 min Cap

  • 100 x Wall Ball 20/14
  • 80 x Double Unders
  • 40 x Burpees over bar

_________________________________________________

CoreFit

W.U.  Same W.U and Strength as above

W.O.D 10 x 2 mins Rounds of (rest any remaining time left inside 2 mins)

  • 10 x Wall Ball
  • 20 x Singles
  • 4 x Burpees over hurdle

Core:  100 x Deadbug band pulls