Warm-up:
3 Rounds
100 Jump Rope Reps
15 PVC Good Mornings
15 Pass Thrus
15 Push-ups
“WOD”
Max Ab-Mat Sit-ups in 3 Min
Then
4 Rounds
12 Chest 2 Bar Pull-ups
12 Deadlifts (225/153#)
200m Run
Or
“BODY”
Max Ab-Mat Sit-ups in 3 Min
Then
4 Rounds
100m Run w/KB (53/35#)
20 KB Clean and Jerks
30 KB Swings
40 Squats
