March 7th WOD

Part 1 Warm Up

2 Rounds

10 Push Ups

10 Back Extensions

50 rotations Skipping

Part 2 Core

2 Rounds

25 Crunches

25 Leg Raises (back flat on ground)

25 Lateral Side Raises (25 each side)

2 min Prone Planks

Part 3

5 Rounds

Bike, Run, Row 800 m (1/2 mile)20 Wallballs 6-12 kgs
10 Pull-ups (strict)

Cool Down Static Stretches

Physical Fitness + Training = Fire Ground Success !