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WOD - Monday, 7/16/2018

WU:
3 RFQ:
16 Dumbbell Thrusters (light)
12 Ring Rows
200m Jog

A. Strength: Front Squat (20:00)
Week 1, Day 1
Sets/Reps % 1RM
1 x 10 60%
1 x 8 70%
1 x 6 75%
1 x 4 80%

B. Conditioning:
“Spaceballs”
21-15-9
Slamballs
Squats (Holding slamball)
Burpees over Slamballs

Time Cap: 8:00

Extra Credit: GHD Core and Booty Destruction 
2 TABATAs, rest 2:00-4:00 between sets
TABATA 1
1 :20 ME Back Extensions
:10 rest
2 :20 Back Extension Static Hold
:10 Rest
3 :20 ME Back Extensions
:10 rest
4 :20 Back Extension Static Hold
:10 (flip over)
5 :20 ME GHD SUs
:10 rest
6 :20 Horizontal Static Hold (Face up)
:10 Rest
7 :20 ME GHD SUs
:10 rest
8 :20 Horizontal Static Hold (Face up)

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