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“P.M. Dawn” – Sunday 3-10

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Warm Up

45s on 15s off

Air Squats

Plank

Air Squats

Hollow Hold

Air Squats

Sit-ups

 

Strength

EMOM10

Front Squat

1 Rep @90%

 

WOD

10-9-8-7-6-5-4-3-2-1

Toes to bar

Back Squats (135,95)

 

Lite – Strength: 5 reps each minute with PVC or training bar.  WOD: Sit-ups/BB back squat

Level 2- (115,75)

Level 1- (95,55)

ADV (185/125)

 

Sub = Sit-Ups-x2