Monday WOD

MONDAY CROSSFIT 12/11/17

A. 4 sets

goblet squat x 12-15 reps
rest 30 seconds
kb bat wings x 8-10 reps @ 30X1
rest rest 60 seconds

bat wings- place flat bench on 2 35# or 45# plates to position them at an incline

B.

40 kb swings, 53#/35#
20 ab mat sit-ups
30 kb swings
20 ab mat sit ups
20 kb swings
20 ab mat sit ups
10 kb swings
20 ab mat sit ups