8.29.18

CORE WOD

EMOM 6
1. 45 second dead hang L sit hold
2. 45 second flutter kicks
3. 45 second plank hold

Conditioning

4 x 400 M Run
Rest 1:00 between efforts

5 x 200 M
Rest 1:00 between efforts

6 x 100 M Sprint
Rest 1:00 between efforts

800 M cool down jog

Sam Bowles