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WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN & FIT
SKILL:
EMOM 8
EVEN: 30 Sec. Hollow Hold
ODD: : 30 Sec. Flutter Kicks
*Hold a Hollow Position during Flutter Kicks.
WOD:
“OXIDATIVE 19.4”
For Time:
1 Mile Run
500 M. Row
100 Wall Ball (20/14) (16/10)
75 KBS (53/35) (44/26)
50 Box Jump Over (24/20) (20/12)
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