Skills

 

 

 

   

3 rounds:

 

Back squat x 10 reps

 

Top half hollow hold (20 seconds)

Bottom half hollow hold (20 seconds)

V-ups  (10 reps)

 

Top half back arch hold (20 seconds)

Bottom half back arch hold (20 seconds)

Back superman (10 reps)

 

 

 

 

The WOD

 

 

3 rounds:

400m run

 

21 x kb swing (24/16kg)

 

15 x goblet squat (24/16kg)

 

9 x devils press

 

 

 

 

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