The Whiteboard Brief
WOD
“Crash Course”
15min AMRAP:
50 AbMat Sit-ups
40/30 Calorie Assault Bike or Row
30 Chest to Bar Pull-ups
20 Dumbbell Power Clean (50/35#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups
* Rest 3 minutes between rounds
2. Body Armor
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit
* Rest 2 minutes between sets
