WOD
"Alright, Alright, Alright"
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups

Accessory
Mayhem Mini-Pump – Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds