WOD: A. In 10 minutes, build up to a heavy thruster and prep/warm-up for WOD. B. OPEN WOD 15.5 27 – 21 – 15 – 9 reps for time of: row for calories thrusters 95/65 (55 and over 65/45) C. Core Development: 30 GHD sit-ups 1 minute high plank hold 1 minute left side plank hold 1 minute right side plank hold 1 minute low plank hold 30 hip extensions CFHSV Running & Endurance WOD: 5 x 400m, rest 90 seconds between efforts then, 22-16-10 reps of: burpees alternating lunges abmat sit-ups *run 100m between sets
