SWOD
Every 90 seconds for 12 minutes (8 rounds), complete:
5 Push Ups
5 Squat Jumps
100m Sprint
WOD
For time (8 min cap):
30 Wall Ball Shots (20/14)
21 Pull Ups
20 Wall Ball Shots (20/14)
15 Pull Ups
10 Wall Ball Shots (20/14)
9 Pull Ups
*Compare to 170123
FINISHER
400m Sled Drag
At-home mod: 400m Bear Hug Carry
……….
BURN
20 min AMRAP of:
40 Goblet Squats
1 Burpee
5 Inchworm Toe Touch with Push-up
40 Kneeling KB/DB Halos
1 Burpee
5 Inchworm Toe Touch with Push-up
40 KB Reverse Lunges
1 Burpee
5 Inchworm Toe Touch with Push-up
40 Ballistic Rows
1 Burpee
5 Inchworm Toe Touch with Push-up