WOD for 011518

Skill:
Aux Core:
2 Rounds:
:30-sec Double KB Front Rack Hold
:15-sec in each section (360-plank)
:30-second Hollow-Rock Hold

Strength:
Front Squat
10-8-6-4
**Find your heaviest weight for each

Metcon:
12 minute AMRAP
15 Box Jumps
10 FR Lunges
Every Minute on the Minute – 7 Toes to Bar
*Don’t start with T2B

L1: 135/95, 30″/24″
L2: 105/75, 24″20″, 5 T2B
L3: 75/55, 24″/20″ Step-Overs, 5 T2B or 7 K2E
L4:20″/17″, Body Weight or DB Lunges, 10 Ab-mat Sit-ups