WOD 09/29 | Back & Core
AMRAP (12 reps) 7 min
DUMBBELLS
BENT-OVER 3 WAY ROWS
STANDING SINGLE-LEG CRUNCH (RIGHT)
STANDING SINGLE-LEG CRUNCH (LEFT)
Rings/Bar
Plank taps (feet in rings)
Pull-ups
Y fly to back extension
BARBELLS/BENCHES
SEAL ROWS (BENCHES ELEVATED ON PLATES)
SHRUG + UPRIGHT ROW
LEG LIFTS ON BENCH
MED BALLS
ROTATIONAL WALL THROWS (SWITCH HALFWAY)
OH TOSS TO SLAM
SUPERMAN HOLD WITH MED BALL PASSES
Finisher: Coaches Choice