6:00am, 6:00pm, 7:00pm
Buy in:
40 down and backs
WOD 1:
right arm bent over standing row
left arm bent over row
bicep curls
pushups
push press
ring dips
each element is :45 of work followed by :15 rest for a total of 5:45
–rest 2:15–
WOD 2:
stationary fwd lunge
medball squat cleans
right leg glute bridge
left leg glute bridge
drop squats
backwards lunge
:45 of work; :15 rest between elements totaling 5:45
–rest 2:15–
WOD 3:
slow shoulder taps; stationary hips
reverse crunch
russian twists
flutter kicks
weighted sit-ups
back extensions
1:00 for each element with no rest in between for a total of 6:00
22:00 running clock
Cash out:
40 down and backs