WOD:
#bar keeper
In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)
15/12 Calorie Assault Bike or Row
Rest 5:00
In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
15 Toes to Bar (Scale to Hanging Knee Raises)
12/9 Calorie Assault Bike
Rest 5:00
In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:
9 Pull-Ups (Scale to Ring Rows)
9/6 Calorie Assault Bike
*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod
CASHOUT:
3 sets of
:20 second Hollow Body hold Rx+Supine GHD Hold
:20 second Superman hold Rx+ Hip Extension hold
3 sets of
20 Weight Ab Mat Sit Ups Rx+GHD Sit ups
20 Barbell or Banded Good Mornings Rx+ Hip Extensions