WOD 30.03.17

PERFORMANCE

STRENGTH

Accumulate the following:

3 min Hollow Rock Hold*

30 Back Extension (slow & controlled)

2 min Hollow Rock Hold*

20 Back Extension (slow & controlled)

1 min Hollow Rock Hold*

10 Back Extension (slow & controlled)

*Perform mini sets as you wish until completed.

 

CONDITIONING

AMRAP20

25 Calorie Row

50 Russian KB Swings 60/45

25 Situps

FITNESS

STRENGTH

Accumulate the following:

3 min Hollow Rock Hold*

30 Back Extension (slow & controlled)

2 min Hollow Rock Hold*

20 Back Extension (slow & controlled)

1 min Hollow Rock Hold*

10 Back Extension (slow & controlled)

*Perform mini sets as you wish until completed.

 

CONDITIONING

AMRAP20

25 Calorie Row

50 Medball Over Shoulder 20lbs

25 Situps