03.21.2025

Mar 21

Strength
Core Work
6 sets
30 seconds hollow hold
10 per side bird dog rows
then
3 sets
15 per side banded pallof twists
15 per side single arm banded lat pull downs

WOD
"Marooned at Sea"
5 rounds for time
200m run
4 strict pull ups
8 thrusters 75/55 45/35
10 box jump overs 24/20"
8 thrusters
4 strict pull ups
Rest 1:00
record splits