Jon and Austin Malleolo at the CrossFit L1 Seminar last weekend.
WOD
4 Rounds for Time:
1min Row (Calories)
1min Rest
1min Wall Balls (20/14#)
1min Rest
* Post total calories and total wall balls separately to the whiteboard.
Post WOD Accessory – “Durante Core”
5 Rounds:
5 Hollow Rocks
5 V-Ups
5 Tuck Ups
5 sec. Hollow Body Hold
* Goal is to go through each round unbroken (as much as possible). Rest as needed between rounds. Rx+ is 10 reps of each movement.
