WOD – 07/15/15

3RNFT – core work
10 renegade rows (each side; 2sec pause at top)
10 plank w/ rotations (each side; 2sec pause at top)
10 leg lowering (each side; 3sec decline from top)
40 flutterkicks
10 side plank rotations (2sec pause at top/bottom)

15min AMRAP
1 KBSDLHP (53/35)
1 kb swings (53/35)
1 kb goblet squat (53/35)

Each minute you will add 1 rep to each movement. So in minute 1 you are doing 1 of each, in minute 5 you are doing 5 of each, and so on. When you reach a point where you can not complete all of the reps in a minute, then you start back at 1 of each movement and continue going back up until the 15 minutes is up. Your score is your highest completed round.

Helpful Links:
A great post, complete with infographics (and who doesn’t love infographics?!), from Liz O called “30 Unhealthy Foods You Mistake For Healthy and Their Surprising Swaps“. Take a look. Some real easy substitutions can be made … just need to know what to look for!

Tags: core work, goblet squat, july, kb swing

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