WOD NOTES
This will test your abdominal endurance.
Make sure to break up the reps as needed and go hard on the rower.
Fitness
Dynamic prep
Supine biceps opener x 5/5/5/5
Mace 360’s x 6
Band perfect stretch x 30 sec
5 RFT
30 Ab mat sit ups
25/20 calorie row
20 Wall balls
Performance
Dynamic prep
Supine biceps opener x 5/5/5/5
Mace 360’s x 6
Band perfect stretch x 30 sec
5 RFT
12 T2B
30/25 calorie row
20 Wall balls 20/14
Sport
5 sets
Panda Pull + Hang Clean
5 sets
2 Push press + 1 Jerk
15 minutes
Build up to 1 RM OHS
8 minute AMRAP
30 Calorie Row
30 T2B
30 OHS 95/65
