Thursday 11/10/16 - Core Crusher

November 10, 2016

 

 

MAIN WOD

 

M-1: For Time:

Row 3k 

 

M-2: 21-15-9 For Time:

Back Extension (2ct pause if on abmat)

Toes-to-Bar

GHD Sit-Up or Straight leg situp

 

Options:

 

L2: 21-15-9 For Time:

Back Extension (2ct pause if on abmat)

Leg Raises

Straight leg situp

 

L1: 21-15-9 For Time:

Back Extension (2ct pause if on abmat)

Toes-to-Post

Straight leg situp

 

LEVEL 1 FITNESS

 

F-1: 4 sets:

4-8 Pull ups/banded/ring rows

10 Goblet Squats or air squats

 

F-2: 20min EMOM

2-3 Hang Power Cleans + 10-20 DU or SU

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