Class WOD
Warm-up
Metcon (No Measure)
AMRAP 15

A.1 Fit: Slider Hamstring Curls x 15
A.1 Perf: Nordic Curls x 6-8
A.2 Step Ups to a low Box 8/leg (90degrees)
A.3 Banded Glute Bridge X 20
This is not a typical AFAP AMRAP. Think of it as 15 minutes to work through these movements with some, but minimal rest between sets. Sets should be done intentionally.
Metcon
Metcon (AMRAP - Rounds and Reps)
Fitness/(Performance, Rx+)

AMRAP 18

300m Row
20 Air Squats
10 Abmat sit-ups (Rx+ GHD sit-ups)
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