WOD

“Hawaii”

METCON

21-18-15-12-9-6-3 Ring Rows
42-36-30-24-18-12-6 Medball Russian Twists
21-18-15-12-9-6-3 DB Plank Pull Thrus
Weight: 20/14, 35/25

MASTERS

21-18-15-12-9-6-3 Ring Rows
42-36-30-24-18-12-6 Medball Russian Twists
21-18-15-12-9-6-3 DB Plank Pull Thrus
Weight: 14/10, 20/15

MOVE

21-18-15-12-9-6-3 Ring Rows
42-36-30-24-18-12-6 Medball Russian Twists
21-18-15-12-9-6-3 DB Plank Pull Thrus
Weight: 10/6, 15/10

WOD GUIDANCE & GOALS
Arms and Abs are on the menu for Sunday! With your eyes under the rings (or take step back if this position is too difficult) pull your chest to the rings then lower with control back to an extended elbow. You should have to break up the ring rows into two to three sets. For the medball twists, try not to bounce the medball from hip to hip, and to spicy things up lift your feet off the ground. Right side is one, left side is two. Then for the db plank pull thrus, try to keep your hips as stable as possible as you pull the db from the opposite side. Again, right is one, left is two. Target 20 minutes.

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