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