Happy Hump Day! How did wod 7/10/17 go? For today’s skill, we are doing a plank series to work all aspects of the core. For the plank to noses, start in a full plank and bring your knee to your nose, starting with your right and then your left, etc. For the plank switches, start right and switch to your left side, etc. Enjoy!


skip 200m

20 backward lunges

20 supermans

10 good mornings


plank series: 10-15-20:

plank to noses

side plank switches

plank up downs


3 rnds:

2 min: box jumps

2 min: SDHP with KB

2 min: pull ups (or ring rows)