WOD:

1a) 0:00 – 12:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Ski/Bike/Row

Station 2 – 20 seconds/side Side Plank Hold

Station 3 – Ski/Bike/Row

Station 4 – Wall Sit Hold

Increase your intensity through each round and get your heart rate up. As always if you’re in the gym 4-6 days/week take today at an easy-to-moderate intensity.

1b) 15:00 – 25:00 – 10 minute AMRAP:

3/side Turkish Get-ups

100 Single-unders

Focus on clean steps through the TGU’s.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets:

21 Lateral Box Step-Overs

15/12 Calories Ski/Bike/Row

9/side Dumbbell Plank Row

Perform the Plank Rows all reps on 1 side before switching to the other side.

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