Saturday 6/9/18 - B-O-B


M-1: 4 Sets for Quality:

10 Single Arm Z Press/Side

10 Landmine Meadows Rows/Side

0:30-1:00 Hollow Hold/Hollow Rock

Notes:

*Moderate weight, controlled reps.

*The goal is 1 full minute of Hollow Rocks, do as many as possible and then switch to a hold for the rest of the minute.

M-2: For Time:

30 Toes-to-Bar

--Then--

3 Rounds

15 Wall Balls 10 Burpees Over Ball

--10:00 Time Cap--

L2: Hanging Leg Raises

Modified Wall Balls

L1: Sit Ups

Burpees

Extra Credit:

15:00 EMOM

a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows)

b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up)

c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold)

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