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ACF WOD: 8.23.16 “Hot Midline”

ACF WOD: 8.23.16 “Hot Midline”

  1. Conditioning:

Complete 3 rounds for time with partner:

  • 20 Calorie Row
  • 50′ Kettle Bell Front Rack Walking Lunge (70#/53#)

*Rest while partner works. Each partner complete 3 rounds. Compete one full round before switching.

2. Midline Conditioning:

Complete 3 sets not for time:

  • 30 GHD Sit-ups (Sub: Ab mat sit-ups)
  • 30 Hip Extensions (Sub: Good mornings)
  • 30 Second Hollow Rock Hold

*A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.


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