WOD-
Midline Capacity 5:00
:12 of hanging knee raises
:48 Band resisted kneeling crunches (Slow and controlled)
Back Squats
Every 2:00 x 4
8 Reps at 85 – 90% of 20 rep
*All 4 sets are the same weight
5 Rounds for time of:
Run 200 meters
20 Goblet Squats 53#(35#)
20 Goblet Lunges 53#(35#)
20 Air Squats
Rest 1:00 between rounds
Score = total time including rest
