WOD-
As many rounds as possible
in 12:00 of:
15 GHD Sit-ups
15 Hang Power Snatch 75#(55#)
15 Cal Bike/Ski
Alternate Bike Ski each round
and wipe equipment quickly
with rag before leaving that
station.
After Party:
3 x 15 Reps Controlled and
consecutive GHD Hip Extension
SPRINT-
As many rounds as possible in 20:00 of
Row 30(20) calories
10 Toes to bar
5 odd object ground to over shoulder*
*Can use Dballs, regular sandbags, or Rogue
black sandballs
