Wednesday March 9

Every 4:00 x 6

Row 25/20 Cal

5 Loft to Rig Down and Back Shuttle Runs (down and back = 1)

1 Double DB Farmers Cary Loft to Rig Down and Back

*Score is slowest round

Core Circuit

:20 on, :10 Off —> 6 SETS OF EACH

Side Lying Oblique Crunch w/ Leg Lift (RIGHT SIDE)

Side Lying Oblique Crunch w/ Leg Lift (LEFT SIDE)

Superman Hold

Hollow Hold

OPTIONAL ADDITIONAL WORK

A) Foam Roll / Soft TIssue Work: 20:00

B) Stretch 20:00

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD