WOD for 082318

Warm That Core

6 Min Tabata (rotate movements)

Front Plank

Right Side Plank

Front Plank

Left Side Plank

Strength: Bench Press

Bench Press

4 x 10 @ 60%

1 x Max Effort @ 60%

**2 min rest between sets**

Conditioning

20 Min EMOM (5 rounds)

1. 6 Alt. Dball or SB to Shoulder
2. 10 Ring Dips
3. 30 sec Dball/SB Bear Hug Hold (Double KB FR Hold)
4. 100 M Run

L1: , 150/100, 10 Ring Dips

L2: , 120/80, 6-8 Ring Dips

L3: , 80/50, Straight Bar Dips

L4:  50/30 Slam ball, Box Dips,