SWOD
4 sets of:
20 Hollow Rocks
20 Superman Rocks
10 Broad Jumps
WOD
10-9-8-7-6-5-4-3-2-1 for time of (16 min cap):
Burpees
Toes to Bar
10m Shuttle Sprint (5m down and back = 1 rep)
……….
BURN
“Ladder 200”
For time:
200m Sprint
10 Pull-ups
200m sprint
10 Pull-ups
20 Push-ups
200m Sprint
^ and 30 Sit-ups
200m Sprint
^ and 40 Double Unders
200m Sprint
^ and 50 Air Squats