WOD 11.07.18

Accessory work

Every minute, on the minute, for 15 minutes (3 sets of each)

Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps
Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way
Minute 4 – Plank Hold for 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps

Conditioning
For time
50 Calorie Row
40 Single-Arm Dumbbell Push Press*
30 V-Ups or Ab Mat Sit Ups
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

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