WOD: Friday 09/11/2018
Every 90 secs, for 24 mins (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Then
For max reps:
4 Mins of Dumbbell Burpee Box Step-Overs (25/15 kg DBs over 20″ box)
Rest 60 secs, and then…
For max calories:
4 Mins of Rowing
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