Skill:

Practice 10 minutes on:

Hollow Body position holds

Hollow Body rocks

High Plank Variations

 

For Quality

 

 

Conditioning:

Partner WOD

“Barbell. Brew.BBQ 2”

100 Kettlebell Swings (53/35)

80 Lateral Bar Over Burpees

60 Thrusters (115/75)

40 Toes-2-Bar

20 Bar Muscle-ups

 

For Time

Only 1 athlete working at a time.

 

WOD courtesy of crossfitkingspoint.com

 

 

Mobility:

Quad Smash – 2:00/leg

Anterior Compartment Smash – 1:00/side

Olympic Wall Squat – 2:00

 

 

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