WOD 16.03.17

SWOD - FITNESS LEVER SKILLS - 15" HOLD SCAPULA PULL-UP REST AS NEEDED - 6-8 KNEE RISE (SLOW) REST AS NEEDED - 30" HOLLOW HOLD + 30" ARCH HOLD REST AS NEEDED - 15 ONE LEG GLUT BRIDGE REST AS NEEDED

WORKOUT OF DAY - FITNESS

EMOM 15 MIN A- 15/12 BOX JUMP OVER (20) B- 1 ROPE CLIMB C- 6-8 BOX DIPS

SWOD - PERFORMANCE

BACK LEVERS PRATICE WORKOUT OF DAY - PERFORMANCE

EMOM 15 MIN A- 15/12 BOX JUMP OVER (24/20) B- 1 LEGLESS ROPE CLIMB C- 6-8 RING DIPS

CASH OUT

4 ROUNDS OF: 30 RUSSIAN TWISTS REST AS NEEDED