Warm-up

2 Rounds

1 Minute Each of

-Handstand Hold or High Plank Hold

-Wall Sit

-Pull UP hang in Active Hollow position

-Air Squats

 

*Clock keeps ticking- if you need to come down and rest, shake it out.  Go for it. If you can go the distance, go the distance.  All movements, especially Air Squats should be for Quality, not Quantity.

 

Benchmark WOD

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

Level 2- 75 reps of each

Level 1- 50 reps of each

Lite – 50 Reps, ring rows, box push-ups

 

Rest Exactly 5 Minutes from your finish time and then complete:

 

Core Ca$H Out

1 Min Plank

1 Min Side Plank Right

1 Min Side Plank Left

1 Min Alternating V-Ups

1 Min Bicycle Abs