Friday

WOD

Two sets of:60 seconds of Assault Bike or Rowing20 Alternating Arm V-Ups60 seconds of Static Squat Hold20 Bird Dogs (10 each side)60 seconds of Side Plank (30 seconds each side)20 Alternating Cossack Squats with a 2-second pause on each sideRest 60 secondsBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.When the running clock reaches 18:00, perform the following…Every 5 minutes, for 15 minutes (3 sets) of:100-Foot Suitcase Carry (50′ each side)60 seconds of Dumbbell or Kettlebell Deadlifts100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)When the running clock reaches 36:00, perform the following…Complete as many rounds and reps as possible in 14 minutes of:20 Alternating Pistol Squats15 Alternating Dumbbell Snatches10 Handstand Push-UpsWhen the running clock reaches 54:00, perform the following…Two sets of:30 seconds of Prone Plank30 seconds of Flutter Kicks30 seconds of Leg Lift-Overs30 seconds of Weighted Hollow HoldRest 60 seconds