WOD:
#wet floor
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar (Scale to Hanging Knee Raise or Dead Bugs – No Ab Mats)
30 Burpee Box Jump Over (24″/20″)
15 Ring Muscle-Ups (Scale to C2B/Pullups or Ring Rows + 15 Bench Dips
CASHOUT:
#body armor
3 Sets of 8:
Alternating Dumbbell Snatch -build in load to a heavy set of 8 (4 each side)
3 Sets of 8:
Romanian Deadlift – these are deadlifts where the barbell is lowered from the top as closely to the ground between repetitions, *but does not actually touch the ground*.
#midline
3 Sets: :30s on, :30s off – Hollow Rocks or Hold Rx+GHD Sit-Ups
2 Sets: :30s on, :30s off – Banded Good Mornings Rx+Hip Extensions
1 Set: 1:00 on,Hollow Rocks or Hold Rx+ GHD’s