Wednesday, November 6th

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

Ring Dips

3 set max ring dips OR box dips. Record the total amount of reps you accumulate and whether you used rings or a box.

1 minute rest between each round

Gut Busters (AMRAP – Reps)

10 Minute Max Gut Busters

Gut Buster =
1 Burpee Pull-up + 1 Knee to Elbow + 1 Toes to Bar
Rx =


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