April 21/22.


FYI: still time to register for the Van-Isle Throwdown!!!


Strength: Core

12 min EMOM:

1- 25 Sit-ups

2- 45 sec FK

3- 45 sec hanging knee raises

4- 45 sec Plank.


WOD: 20 min EMOM

Odd: 12/14 cal row or 10/12 cal bike

Even: 5 Power clean and jerks 105/155.