WOD

12.02.18

WARM UP

General & Specific

MIDLINE

Every 3’ x 4-5 sets perform:

12 PVC Pipe Abmat Sit Ups

10 Hollow Rock

8 V-Ups

6 Tuck Crunch

WOD

6’ AMRAP of:

10 Shoulder to Over Head@95/65lbs

10 Bar Facing Burpees Open Standard

– 3’ rest

6’ AMRAP of:

10 Sumo Deadlift High Pull@95/65lbs

30 Double Unders or 60 SU

WARM UP

General & Specific

MIDLINE

Every 3’ x 4 sets perform:

10 PVC Pipe Abmat Sit Ups

8 Hollow Rock

6 V-Ups

4 Tuck Crunch

WOD

6’ AMRAP of:

10 Shoulder to Over Head@75/55lbs

10 Bar Facing Burpees

– 3’ rest

6’ AMRAP of:

10 Sumo Deadlift High Pull@75/55lbs

30 Double Unders or 60 SU

WARM UP

General & Specific

MIDLINE

Every 90’ x 4-6  sets perform:

10 Abmat Sit Ups

20″ Plank hold

4 Tuck Crunch

WOD

6’ AMRAP of:

6 DB Push Press

6 Burpees

– 3’ rest

6’ AMRAP of:

6 KB  Sumo Deadlift High Pull

30″ SU

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