Pre WOD: Core
Alt EMOMx12
• 30 Crunches
:45 Plank (full extension/on hands)
• 30 Hollow Rocks
• 60 Russian twists (total/unweighted)
FW: Athletes Choice of strength or monostructural
conditioning (as long as safe)
WOD: “Candyman”
4 Rounds For Total Reps (0:25 work, 0:15 rest)
• T2B
• DB Shoulder to OH (100/70)
• American KB Swings (53/35)
• AB Cals
• SA DB Reverse OH Lunges (50/35)
• Goblet Squats (53/35)
• 1 min rest
FW: Kipping Leg/Knee Raises, RWAN
