Make Up Thursday

CORE: Not for Time: 30-20-10:

Med-ball GHD Sit-Ups

Hip/Back Extensions

Bar Roll Outs

Sit-up Squats


Alternative WOD

3 Rounds for time of:

21-15-9 Push Jerk

400 meter run after each round

Weights per round

Round of 21: 135lbs/95lbs

Round of 15: 165lbs/115lbs

Round of 9: 195lbs/135lbs