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WOD - Thursday, 4/4/2019

Warm-up
3 RFQ:
50ft. Inch worm
50ft. Crab walk
50ft. Burpee-broad jump
:20 Handstand hold
50ft = 1 x across the box


Body Armor
For Quality:
30 T2B
40 Ab-Mat Situps
50 Russian Twists
60 Hollowrocks
Time Cap: 10:00


Metcon
EMOTM 20 minutes (4 sets)
1. 15/12 cal Bike/Row
2. 20 lateral box step ups (10/10, 24"/20")
3. 5 Sandbag cleans (100/70)/15 Slamballs (30/20)
4. 1 Bill Murray
5. Rest. (you might be coming in from the Bill Murray run)

 

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