WOD:
A.
3 sets of:
3 sets of:
Back Squat x 8 reps
Negative Pull-Ups x 5-6 reps
Cobra Peel-ups x 5-6 reps (hold for 10-12 seconds)
Hollow Body Hold or Rock or Plank x 45-60 seconds
Negative Pull-Ups x 5-6 reps
Cobra Peel-ups x 5-6 reps (hold for 10-12 seconds)
Hollow Body Hold or Rock or Plank x 45-60 seconds
B.
Three rounds for time of:
12 Calories of Bike
20 Goblet Squats
400 Meter Run
20 Goblet Squats
400 Meter Run
CW: didn't time
LW: 30:01
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