:45 on/:15 off
- Box Steps
- Medball Cleans
- Medball Toe Taps
- Medball V-Ups
20 Russain twists with a plate (25,15)
10 Hip Extensions- with plate if able
-Hip extension sub- 10 Supermans
WOD (27 Mins)
1 Minute Work: 20s Rest and Rotate
- Box Jumps
- DB Hang Squat Clean Thrusters (50,35)
- Double Unders
- Toes to Bar
Level 2 (95,55 bar), (35,25)
Level 1 (75,35 bar); (25,10) 20 reps of everything.
Where possible, work right up until the beep. Do your best to make quick rotations so you can get a full minute at each station. Lots of reps can be lost on the transitions.
if you didn’t squat yesterday, squat otherwise..
7 rounds of:
15 hip-back extensions