WOD – Sunday 11/11

Spend 2 minutes in Z1
Then, 3 rounds
:30 plank hold (complete 10 shoulder taps during)
:30 bar hang (complete 10 knee tucks during)
:30 squat hold in the hole (complete 10 air squats during)

Group mobility session

“Both Halves”
15 min AMRAP
Max cals on rower
E2M complete 30 sit-ups
Then, with no rest
15 min AMRAP
Max cals AB
E2M complete 30t walking lunges
Start in either EMOM based on class size. There is no rest between the 2 EMOM’s however Tom will set it up so there is a little transition time. So be ready to move right from one to the other.

Accessory Work
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks

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