May 3

WU: gage cal per :30s then do
for: 30sec-on, 30sec-off x 5 rounds.
– Do this in partners, rest while the partner works.
(5min) Shoulder/Midline Prep
20sec Superman Hold
10sec Plank Hold (this is the ‘rest’)
4 rounds
Straight into:
20sec Hollow Rock
10sec Side Plank with arm/leg in the air (like a starfish) – alternate sides
4 rounds

WOD
2km Row
then:
10min AMRAP
RX+10 Bar Muscle Ups/RX 6 BMU/10 C2B
15 Wgt ABmat Situps 30/20/14