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WOD 09/08 | Back & Core

Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest)

DUMBBELLS

SVEND PRESS 

DEADLIFT + CALF RAISE 

STANDING ALTERNATING UPWARD FLYS 

BARBELLS 

WIDE GRIP BENT OVER ROWS

GOODMORNINGS

SHRUGS

    RINGS 

    HIGH PLANK HOLD WITH KNEE TAPS 

    SINGLE-ARM FALL OUTS ON KNEES (RIGHT)

    SINGLE-ARM FALL OUTS ON KNEES (LEFT)   

    Kettlebells 

    Halo + 10 marches holding KB overhead

    Wide push-ups + KB taps

    Around the worlds 

    Finisher: Coaches Choice

    Beats to Fuel You