Tuesday, Nov. 26, 2019

Nikki during 20.3

112619 WOD

A. Warm-up: Coach’s choice 

B. Three rounds of:

Good mornings x 10 reps (stay light)

Single leg glute hip bridge x 10/ side

Bird dogs x 10/ side

Rest 2:00 after the three movements

C. Every 5 minutes, for 20 minutes ( 4 sets) for times:

RX+

10/8 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′/9′)

RX

7/5 Strict Pull-Ups

12 Toes to Bar

15 Push-Ups

20 Wall Ball Shots (20/14 lbs to 10′/9′)

>>Modifications will be given