WOD:

# row your boat

AMRAP 20:

15 Cal Row (Assault Bike 10/8 Cal)

15 Box Jump Overs (24/20)

15 KB Goblet Squats (70/53lbs)

STRENGTH:

Halting Squat Sntach

Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

**UnLoaded: 5rds -10 Ball Slams + :30 Hollow Body Hold

CASHOUT:

1-3 Giant Sets of:

30 Weighted Sit Ups (Rx+ GHD Sit Ups)
30 Glute Bridges (Rx+ Hip Extensions)
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.