wow-monday

W.U.  3 Rounds of

  • 10 Reverse Lunges to front side Knee up’s (5L/5R)
  • Long Spiderman :30 sec L/R
  • Wall Squat HOLD :30

Core:  3 Rounds

  • Low Plank :20 sec immediately into High Plank :30 sec immediately into :60 sec Mountain climbers
  • REST 1 Min between

W.O.D 30 Min Clock

Objective is 120 Burpees

  • :90 sec of 20 x Alt DB Snatches 50/35, Remaining time max effort burpees
  • :60 sec REST
  • :90 sec of 10 x Atomic Situps 25/10, Remaining time max effort burees
  • :60 sec REST
  • Repeat in the above sequence until 120 burpees are finished.