7/12 Wednesday

Warm up 

Plank warm up #1

30-second plank on forearms

  1. -7 push-ups

  2. 30-second plank on hands

  3. -7 mountain climbers

  4. 30-second plank on the right hand

  5. -7 toe touches from the position above

  6. 30-second plank on the left hand

  7. -7 toe touches from the position above

  8. 30 seconds plank on hands

  9. -7 knee tucks

WOD

3 rounds of:

200m (1:30 minute) OH SB carry

20 sit ups (feet anchored with SB)

10 SB G2OH

Ray Traitz