Warm-up:
3 Rounds
200m Run
10 PVC Pass Thrus
10 PVC OHS
20 AB-Mat Sit-ups
“WOD”
OHS
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 16 Min of
8 Strict Pull-ups (5 for the ladies)
12 Devil Press (35/25#)
16 Box Jumps (24/20″)
Or
“BODY”
Max Effort 800m Run
Then
AMRAP in 20 Min
15 Deck Squats (25/15#)
12 Devil Press (35/25#)
15 Mtn Climbers (L+R=1)
12 Cal Row
