Wednesday Group Strength and Conditioning

WOD  30 min cap

3 rounds for time of:
-Run 800 meters
-50 GHD hip extensions (scale to arched body rocks)
-50 hollow rocks

* On back extensions, come off the GHD while resting so others can use it.
* Keep hollow rocks as strict as possible (toes pointed and together, biceps to ears) Rest when needed.
* If you can’t do more than 5 of each movement in a row when fresh, then you can alternate arched body rocks with hollow rocks. Otherwise complete the full 50 reps before moving to the next movement.

Sharing is Caring!