SWOD

12 minutes to work up to a heavy 3 rep Overhead Squat for the day

WOD

For time:
Run 400m
50 Abmat Sit Ups
Run 400m
50 Walking Lunges
Run 400m
50 Walking Lunges
Run 400m
50 Abmat Sit Ups
Run 400m

……….

BURN

25 min AMCAP of:
♠ – Single-arm Plank Push-ups
♦ – Plyo Jump Squats
♣ – Plank to Pike
♥ – Lateral Jump Over Rower/DB’s stacked

Jokers – 500m Row / 400m Run