Thursday October 3, 2019

“When your foundation is strong, there is so much more you can build.”

3 Minute Row or Bike

2 Rounds:
20s Extended Arm Plate Squats
15s plate jumps
60s Bent Knee Ankle Rocks (30 per side)
30s Bottom Squat Hold With Support (15s reaching high | 15s reaching low, pulling hips to bar
20s Extended Arm Plate Squat with Pause (elevated, medium elevation, no elevation)
3 Jumping Squats

Strength: Back Squat – 3×6 (climbing)

WOD: “Underbelly”
Double Unders
AbMat Sit-Ups

Directly Into…

Double Unders
Air Squats

*16 Minute time cap

Fitness and Fitness Light:
75-50-35 Single Unders
50-35-20 AbMat Sit-Ups

Directly Into…
75-50-35 Single Unders
50-35-20z Air Squats

Bonus: ROMWOD |