WOD 11.10.2021

Voiced by Amazon Polly

DEFCON 2021(Connie’s Birthday WOD)

5 Rounds
:15 Hollow Rock
:10 Hollow Hold
:20 Knee to Elbow Bicycle
-:15 Rest-

4 Rounds
:20 Single Arm Bent over Row
:10 Hold
:20 Side Bend
-:10 switch sides-
:20 Bent over Row
:10 Hold
:20 Side Bend
-:10 switch sides-

3 Rounds
:20 Flutter Kick
:20 Leg Raises
:20 Lying Toe Touches

2 Rounds (Each Side)
:20 Side Pillar Reach Through
:10 Plank Hold
:30 Side Pillar Hip Drop

1 Round
“Ring of Fire” By Johnny Cash… The “Game” invented by Cam

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