Part 1: 4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2: 4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups
5 Rounds: 15x TTB 20x Iso Ab to Plank 300m Run
Cash in: 400m Run 4 Rounds of: 10 Dips 20 Iso Abs to Plank 30 Double Unders Cash out: 400m Run
Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank. 30 sec after each.
SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2: Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row