WOD 10/20 | BACK AND CORE
(40 ON 8 OFF 3X)
ROPES/DUMBBELLS/BENCHES
Agility Footwork Drill on the ropes (high knees)
Elevated Plank Row hold on a bench with a DB
Pull overs
MED BALLS
OH Circles
Suitcase crunch
OH Toss on wall with alternating knee raise to kick
KETTLEBELLS
GORILLA ROWS
SINGLE-ARM HIGH PULL (EACH SIDE)
RUSSIAN TWISTS
RINGS/BAR
ROWING L, M, H
PUSH-UPS
PULL-UPS
Finisher: Coaches Choice