wod-thursday

W.U.  Plyo Drills

Core 1:  3 sets of 10

  • Hanging Knee tucks to ball strict

Conditioning:  Row Work

In pairs

  • Complete 5000M Row
  • Rotate every 500M

Core 2:  3 sets of

  • 15 x Lateral Plank hip touches Left
  • :30 sec Low plank
  • 15 x Lateral Plank hip touches Right

**Each set is unbroken, transition from one position to the next

W.O.D 12 min AMRAP of

  • 100M row
  • 15 x Ball Slams 30/20
  • 10 x Jump Squats
  • 5 x Ring Pushups