WOD:

40AMRAP: 

200M Suitcase Carry (1xKB@55/35#) (100M Each Arm)

30s Star Plank (Pronated) (Accumulated)

20Cal. Airdyne

20x Hip Rockers (10 Each)

200FT Prowler Push (45#)

10x Strict TTB or V-Ups

50FT Side Low Bear Crawl (Each Direction)

20x Lateral Box Step Ups (20″)

200M Slam Ball Carry (30/25#)

50FT Slam Ball Waiter Walk (Each Arm)

 

We are building capacity, recovering, & doing skill work at 70-75% / Moderate Pace.  

 

Recovery: 

ROMWOD