Happy Friday! Here is the WOD for today!

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 pull-ups

Main Workout:

5 rounds 60 sec rest between rounds
120 sec plank
30 sec raised leg crunch
30 sec bicycle
30 sec penguin
30 sec Russian twist (Men use a medicine ball)
30 sec side plank right
30 sec side plank left
30 sec straight leg raises
120 sec plank

On your last round, hold the last plank to exhaustion and post how long you held it.

30 minutes of cardio at medium to hard effort

Coach Charlie