3/31/2022

wod-thursday

W.U.  5 Min Group

Core: Bird Dogs

  • 25L/25R x Slow and with purpose

Conditioning:  Rowing work

  • 1000M Row /Rest :60 sec
  • 250M Row/ Rest :30 sec
  • 750M Row/Rest 2 Min
  • 250M Row/Rest :30 sec
  • 1000M Row

W.O.D 20 Min Flow

  • 10 x DB Flow Presses (2 dumbbells)
  • 15 x Leg Lifts while holding the 2 DB’s
  • 20 x Hollow Hold
  • 25 x Calories any option
  • :30 x Low Plank