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WOD 5.17.17

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“If they can make penicillin out of moldy bread, they can sure make something out of you.” ~Muhammad Ali 

Conditioning:

8 minute AMRAP at Aerobic pace:
30 yard DB OH carry per side (30/20, 50/35, 80/50)
30 Double-unders (60 singles, 45 DU/SU combo)
5 Burpees (fun=no push-up burpees)

Rest 2 minutes

Run 2 miles or row 2500m or Ride 3.5 miles at 5K/6 mile TT pace

*27 minute time cap

Core Work:

Function:
A1. Pallof Hold- 3 x 30 seconds per side, rest 30 seconds
A2. Frog Crunches- 3 x 10-15 reps, rest 30 seocnds

Fitness:
A1. Pallof Hold- 3 x 30 seconds, rest 30 seconds
A2. Hollow Tucks- 3 x 10-15, rest 30 seconds

Performance:
A1. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 30-60 seconds
A2. 1/2 kneeling pallof hold- 3 x 30 seconds per side, rest 30-60 seconds