Wednesday March 13th

Part 1

4 rnds of

30 sec plank

, 20 sec side plank, ea side,

then 10 OH med Ball sit ups

Part 2

WOD

5 rnds of

8 DB cleans,

12 Pull Ups,

24 Dus (50 Sus)

Rx 50/35

MetCon

Part 1

3x 500m row with 1 min recovery /rest row in btw.

Part 2

5 rnds of

12 DB Fronr Squats,

12 Jumping Pull ups,

50 Sus