9.13.2017

WOD

3 Rounds of the following cycle (TABATA scoring – Lowest round is scored)

1 Minute of work
10/7 Cal Bike Buy-in
Ab Mat Situps (lowest scoring round)
30 Second Transition

1 Minute of work
10/7 Cal Row Buy-in
Air Squats (lowest scoring round)
30 Second Transition

1 Minute of work
10 D-balls (70/50) Buy in
Plate Facing Burpees (lowest scoring round)

2 Minute Rest

METCON
Slam Ball Tabata
8 rounds of each exercise, 20 sec on, 10 sec off
Slam ball OH lunges
Alternating slam ball push-ups
Slam ball bridges (slam ball is on your pelvic area as you come into bridge)
Slam ball jacks
Slam ball soccer taps
Slam ball burpees
Slam ball plank

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