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ENDURANCE + ABS

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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