Results:
For ab work, I did KB side dips, bird-dogs, med-ball situps, ab ball choppers. Also worked on butterfly kip, able to get 5 in a row!! Must've been a fluke though because I couldn't do a repeat the rest of the night.
As for the wod itself, it's self-explanitory. I did the POSE running & managed to work on, but get just shy of a blister under each big toe. Gotta figure out how to work around that. Course, I wasn't wearing the proper running shoes, but I made do. I felt I was swift enough throughout the exercise though. Had some heavy breathing going on there!
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