Incentive to not put that KB down!!!
Hollow rocks and Superman Holds strengthen your core and trickles over into all these other gymnastic exercises like knees to elbows, toes to bar, kipping pull ups, etc….
KB Class WOD:
20 kb squats
10 russian swings 55/35
Single Armed Swings, 5L/5R
If you put the bell down during a round that’s 3 burpees for every time the bell hits the ground. Do all of your burpees at the end of each round before starting the next round.
CF Class WOD:
Tabata Hollow Rock Hold
Three rounds for time of:
Row 300 meters
20/14 Wallball shots, 20 pound ball