WOD-
Midline Capacity x 5:00
:12 of V ups
:48 of slow and controlled leg lifts
Back Squats
Every 2:30 x 5
6 Reps at 95- 100 % of 20 rep
*All 5 sets are the same weight
Every 4:00 x 4 rounds
20 Medball cleans 20#(14#)
Run 100 meters
20 Ab mat sit ups
Run 100 meters
Rest remainder of time. Score = slowest round
