SAT13JUL2019

WOD

Primer
10 Victory Raises https://youtu.be/SV5VV9HK2iQ
5sec ea Hollow/Arch Holds x3 (30sec total)
5ea/side Unilateral KB Squat https://youtu.be/rDNd1SGB2pM

Conditioning
Teams of 2, 5 Rounds for Times:
16 Single DB Hang Clean and Jerk (50/35)
16 Alternating DB Snatches (50/35)
16 Pull-ups
30/24 Calorie Bike

Extra
Midline (after WOD)
3 Sets:
20 Weighted Sit-Ups
100 Flutter Kicks
30 Second GHD Supine Hold