WOD

On the Minute x 21: Minute 1 – 15/12 Calorie Row (burpees can be substituted) Minute 2 – 15 Box Jump Overs (24″/20″) Minute 3 – 15 Medball Squat Cleans (20/15)

COMPETITORS WOD

1.  Midline Conditioning 3 Giant Sets of: 30 medicine ball situps 15/20 30 banded good mornings 30 second Hollow Hold * A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again. 2.  Conditioning AMRAP 20 of: 15 Cal Row (burpees can be substituted) 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 75/55 (or 35/25 in each hand ;))