WOD NOTES
Conditioning and core work blended together for a long circuit.
Pace is the name of the game today.
Fitness and Performance
3 Rounds
60 seconds Ski erg (calories)
2 minutes Rest*
60 seconds Assault bike (calories)
2 minutes Rest*
60 seconds Row (calories)
2 minutes Rest*
*During the rest period perform one of the following:
15 Hollow rocks or
8 Strict hanging knee raises or
30 Mt. Climbers or
12 V sit ups or
25 ab mat sit ups or
Sport
Power Snatch (2 sec pause @knee)
5 x 2 @80%
HBBS (5 sec hold @bottom)
8 x 3 @70%
Hollow rocks
30:30 x 4
