WOD 8/4/16

Core Work
3 rounds, not for time:
-20x Medball GHD sit ups (20#/14#)
-60 second L-sit hold (total time including any rest)
-10x standing Russian twist, 10R/10L (AHAP)
Do one of A and one of B
A) 1 Mile run or 2k Row
-rest 5:00 – 8:00
B) Grace (30 clean and jerks) or Isabel (30 snatches) both at 135/95