WU
1x:
-2’ Row,bike,ski or run
-10 Scorpion stretch
-10 table tops
1x:
-5 WB
-5 Push-ups
-5 Single arm ring rows/arm
1x:
-5 PVC Front squats
-5 PVC Overhead squats
-5 Diamond push-ups
-1 to 5 Ring rows
WOD
“FRAN X KAREN”
For time:
21-15-9
-Thrusters(30/15kg)
-Pull-ups
After each round complete:
-50 Wall balls(10/6kg)
*Score:time
ABS
TABATA 20”/10” x15:
-Bicycle crunch
-Mountain climber
-Plank with hip dips
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