Wed., Oct. 2, 2019

WOD:

A.
4 sets:

Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock or Plank
Minute 4 – 10 Supine Ring Rows (like supine pull-up but try with feet on box)

B.
For time:

40 Calories of Rowing on Concept 2
40 Kettlebell Swings
40 Goblet Squats
40 V-Ups

CW: 8:22

LW: 11:09 (UGGH)