Pre-WOD Core Work:
Alt. EMOM X 15
15 Med Ball Russian Twists (14/10)
30 Crunches
30 Bicyclers
30 Flutter Kicks
Rest
All core movements (except crunches) are a 2 count, so left and right side is one rep.
WOD: “Flight Of The Bat”
3RFT:
10 Dumbbell Box Step Ups (100/70 & 24”/20”)
15 Dumbbell Hang Clean & Jerks (100/70)
20 Box Jumps (24”/20”)
-12 min cap-
FW: RWAN
