Wednesday – 211013

Wednesday – 211013

SWOD

Every minute on the minute for 12 minutes, complete:
Minute 1 – 5 Chin Up Negatives
Minute 2 – 5 Handstand Push Up Negatives
Minute 3 – 30 second Hollow Hold

WOD

For time:
5-4-3-2-1 of Rope Climbs
Run 400m

……….

BURN

For time:
30-27-24-21-18-15-12-9-6-3 of Air Squats
20-18-16-14-12-10-8-6-4-2 of Abmat Sit Ups
10-9-8-7-6-5-4-3-2-1 of Burpees

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