SOUTH CENTRAL SECTIONALS WOD#1

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Ring Support Hold, 3x30-60sec

2. Stamina (2 Rounds)

• Floor Bridge, 20 reps
• Side Plank, 30-60sec/side
• SL Bent Over DB Row, 10/side
• Front Lunge to Low Reach w/DB, 10/side
• Butt Kicks to Stability, 10 reps

3. Work Capacity - 3 rounds for time:

• Row 500m
• Squat Cleans (135#/85#), 10 reps
• Pullups, 10 reps