January 24, 2019

STRENGTH: EMOM for 12 minutes,

A) 5 x single leg Bulgarian split squats, per leg

B) 20 seconds flutter kicks

C) 5 x DB step ups, per leg

D) 45 second plank hold
WOD: For time,
400m Run 
21 x toes to bar 
15 x Back Squats
400m run 
15 x toes to bar 
12 x Back Squats
400m Run 
9 x toes to bar 
9 x Back Squats