Friday ~ 7 minute abs

Yes I know we focus on midline stability, but it was too funny not to do it.

SkillFront Squat/OH Squat

WOD
4:30pm Advanced Class:

Air Force WOD:
For time:
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

~For every minute on the minute you have to perform 4 burpees.
Coach's Note:  Rx weight for males is 95lbs and 65lbs for females
5:30 and 6:30pm classes

"7 Min Abs"
7 min EMOM
20 sec plank
5 sit UPS

Then...

7 min EMOM
20 sec knee high hangs
5 hollow rocks

OT
Knee high ring swings