Wednesday, September 28th 2016

Warm Up
General Warm Up- Coach's Choice

Activation/ Midline Work
Nose + Toes Hold 4x20 sec
Hollow Hold 4x20 sec
Bar Hang 4x20 sec
Supermans 4x10

WOD
EMOMX20
Minute 1: 13/10 Cal Row
Minute 2: 1 Round of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
Minute 3: 40 Singles
Minute 4: 15 Sit Up


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