Five Supersets:
Pendlay Row x 8
Dips x 10
Plank/L-Sit *
*Hold 60sec plank or accumulate 30 sec L-Sit.
Photo: JD. It is always awesome having this guy in the gym.
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WOD: Wednesday
EMOM x 30 minutes. 1. Row 20/16 cal. 2. 50 Double-unders 3. Plank 60 sec. 4. 10m Shuttle Run (max reps) 5. Rest *Your score is the total of your shuttle runs.