wod-thursday

W.U.  Plyo drills coach definition

Core 1: Tabata

  • Hollow flutter kicks

Conditioning:  w/Partner Boat race

in 16 mins Alternate every 250 M

  • Build to max distance on rower

Core: 3 sets of 10-12

  • Hanging straight leg lifts on rack

W.O.D 8 RFT of

  • 5 x Burpees
  • 10 x Situps
  • 15 x Squats