Wednesday May 5

Conditioning (12-18 mins)
“Quadratic Formula”
4 Rds for Time:
18/12 Cal Row
15 Box Jump Overs
12 Toes 2 Bar
9 Double DB Front Squats (50/35)
*Equal Bike erg, 14/11 Assault bike
*2 KB or barbell front squat (105/75)
Midline
3-5 sets
-20 GHD or weighted abmat sit-up
:25s Superman hold
Rest as needed between sets
**added 5 reps and 5 sec from last week**

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD