Part A: Plank Hold - 50 seconds on 10 sec off X 6
Part B:
200M run
15 Hand release push ups with feet on a 35lbs plate
10 Hang cleans at 155lbs
3 rounds rest 5 minutes repeat
Today's Workout (WOD):
Featured
On the 2 mins x 20
1. DB flat bench press for 12 reps + 15 strict pull ups
2. 1 min plank + 30 sec hollow body hold
3. Single arm heavy rows 12 reps per side (same weight as last week)
4. L-sit parallette hold for 20 sec + 12 per side DB bicep curls alternating