WU
AMRAP 10 :
1’ machine
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
WOD
“LONG CHIPPER”
For time: (cap35′)
Buy In 1000m
Then :
25 D-ball Squat Cleans
25 CAL
25 D-Ball Clean
50 Wall Ball Shots
25 D-Ball Clean
25 CAL
25 D-Ball Ground To Overhead
Cash Out 1000m
ABS
TABATA 20"/10" x12:
1- side heels tap to v up left
2- side heels tap to v up right
3- Ball v-up switch to legs
4- 3" pause Bicycle crunch
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