"ABOMINATION"
- WARM UP
- WOD
-
POST-WOD
0:30 Row
0:30 Active Spiderman
0:30 Push-Up to Down-Dog
0:30 Row
0:30 Straight Legged Sit-Ups
0:30 Pausing Glute Bridges
PART 1: Back Squat:
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Abomination"
[Teams of 2]
AMRAP 15:
Partner 1: 21 Sit-ups
Partner 2: 15/12 Calorie Row + 9 Dumbbell Thrusters
Partners Switch when both partners have completed their stations, score is total rounds + reps of Row+ Thrusters.
(22.5's/15's)
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
2-3 Sets::
12-20 Strict Pull-ups
Rest 1 Minute Between Sets