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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

Beats to Fuel You