Friday, December 20th

Main – WOD

Ab Sequence (No Measure)

Hollow Body 5 Sec Holds x 10

Hollow Body to Supermans for the Length Of Turf To The Left And Right

20 Oly Ab Rolls Using Empty Barbell With Knees On Ab Mat

Frozen To The Core (AMRAP – Rounds and Reps)

15 Minute AMRAP:

200m Run
15 weighted v-ups
15 T2B
15 box jumps
Rx =
24″/20″ box jump

Rx+ =
GHD Sit-Ups instead of weighted v-ups
30″/24″ box jump


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