WOD
“Pirate’s Booty”
On the Minute x 21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)
Midline Conditioning
3 Giant Sets of:
15 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.
15 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.
Courtesy CFNE
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Travel WOD
On the Minute x 21:
Minute 1 – 200 Meter Run
Minute 2 – 30 Reverse Lunges
Minute 3 – 25 Squats