WOD
For time:
400m run,
+
3 Rounds of:
10 Pull-ups,
10 Alternating pistols,
+
400m run,
+
3 Rounds of:
10 Pull-ups,
10 Alternating pistols,
+
400m run
(20 min cap)
Core Circuit:
3 sets:
20s Curl ups,
20s Heel taps,
20s Hollow hold,
20s rest
3 sets:
20s Plank with alt. arm lifts,
20s Plank with alt. leg lifts,
20s Plank hold, 20s rest
6 sets, alternating sides:
20s Side plank pulse,
20s Side plank reach through,
20s side plank hold,
20s rest
