Warm-up:
3 Rounds
25 Ab-Mat Sit-ups
20 PVC Pass Thrus
15 PVC Front Squats
100 Jump Rope Reps
“WOD”
1 Rep Max Front Squat
Then
AMRAP in 15 Min of
20 OH Lunges (95/63#)
8 Chest 2 Bar Pull-ups
200m Run
Or
“BODY”
100 Ab-Mat Sit-Ups for time
Then
5 Rounds
20 DB Front Squats (35/25#)
10 Pull-ups
200m Run
10 OH Lunges (45/25#) (L+R=1)
Post Sit-up time and workout time
