*Gym Update HERE

WOD:

1a) 0:00 – 9:00 – 9 Minute EMOM

Station 1 – 20 seconds/side Plank Hold

Station 2 – 20 Banded Glute Bridge-ups

Station 3 – 6 Front-To-Back Lunges Per Side

Take you time with movements and focus on positions and quality of movement and use this to get warm-up.

1b) 10:00 – 30:00 – 4 Rounds Every 5 Minutes:

30 WallBalls

30 Box Jump Overs (Clear Box)

30 Medball Lunges

30 Cals Ski/Bike/Row/Run

Scale as needed so you get at least 30 seconds of Rest each round.

1c) 30:00 – 39:00 – 9 Minute AMRAP:

20 DB Box Lateral Step Overs

20 Abmat Sit-ups

50 Single-unders

Dumbbells in the Farmers position, make sure you are actually stepping laterally over the box.

1d) 40:00 – 45:00 – 5 minute AMRAP:

20 Russian Kettlebell Swings

20 Hollow Rocks

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE