March 11/19

Strength: Core

10 min EMOM

Odd: 15 v-sit or tuck ups

Even: 15 controlled hip extensions or 40 sec superman hold.

WOD:

Cash IN: 800 m run

Or 1000 m row

THEN:

4 Rounds

30 Burpees

75 DU

Cash OUT: 50/75 cal bike.