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WOD 05-11-2018

Workout of the Day

A. Core Strength work; perform 3 rounds of:
– 10 Hollow rocks
– 10 V-ups straight legs
– 10 V-ups bent legs
– 10 sec Hollow Hold

rest 1 min between rounds

B. 1-2-3-4-5-6-7 Ascending ladder of the following triplet:
– Horizontal ring rows feet elevated
– Ring Rows
– Ring Row Hold in seconds. in the top position

rest 30 sec between rounds, if you can’t do consecutive reps anymore, increase your rest between rounds

C. Skill work on: ” Butterfly Pull-Up”

D. Finisher: 90 sec for distance on the rower
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Related: Butterfly Pull-Up progressions Kati Breazeal

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