Thursday – 200430

Thursday – 200430

At Home – SKILL

Every minute on the minute for 10 minutes:
Odd – 30 seconds of Plank Rolls
Even – 30 seconds of Plank Rocks

At Home – WOD

3 rounds for time of (15 min cap):
Run 400m
21 KB Swings
24 Bent-over Rows

At Home – FINISHER

“Bring Sally Up” – Plank (down) to Pike (up)

……….

BURN

Every 4 min x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Rack Squats
200m Run

*goal is to go 90% effort so you get :45 to 1 min rest between rounds

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