WOD:

1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) AQAP:

50 Abmat Sit-ups

50 Burpee-to-target

50 Kettlebell Swings 35/26

Extra Work:

3) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able.

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

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