Skill 3 – 8min of Hollow Hold & Superman.

Use a continuously running clock, move from one position to the next when tired, keep yourself under tension the entire time.

WOD

• Swim: 6-10 x 100m on 2:00, hold each effort within 3-5 seconds
• Run: 6-8 x 600m, rest 2:00, hold each effort within 3-5 seconds
• Row: 6-8 x 750m, rest 2:00, hold each effort within 2-3 seconds

Mobility >10min – concentrate hips

Hollow hold

Superman