WOD for 111218

Skill: Static Holds

6 Min TABATA

-Hollow Hold

-R Side Plank

-Superman

-L Side Plank

Strength: Push Press

5 x 3 @ 80-90% (of 5RM)

Metcon:

3 Rounds – Max Effort

1 Min – Shoulder 2 Overhead

1 Min – Bar Over Burpees

1 Min – Sit-Ups

1 Min – Russian Kettlebell Swings

1 Min – Rest

Score = total reps (all movements all rounds)

L1: 135/95, BFB, 70/50

L2: 95/65, BOB, 50/35

L3: 65/45, BOB, 35/25

L4: DBs, Burpees, 25/20