Wednesday 9/12/18

Strength: None
WOD: For time, 45 min cap
3 mile bike
2 mile row (3,200m)
1 mile run
*stagger stations as instructed by coach
Accessory:
L-sit test: For max time (45 sec goal if Rx on all prior weeks, otherwise goal is to beat longest set from last week)
4 Rounds – Work HARD!
-Side plank hip abduction (max quality reps, goal is >10)
-McGill Curl ups (>10 reps)
-Bird Dogs (10 reps, focus on quality)