4.11.18

Core
3 Rounds
:30 Hollow Hold
:15 Hollow Rocks
:15 Rest
:30 V-Sit
:15 Russian Twists
:15 Rest

Conditioning

EMOM 30- Stay at each for 10 minutes straight
1)       100 M Sprint
2)       50 Double Unders/Lateral Hops*
3)       Row 200 M*

*To scale 200 M, see how far you sprint in :30 during the first minute. That's your target for the rest of the WOD.

Sam Bowles