WOD-
Every 4:00 x 4, Run 500 meters
Then,
As many rounds as possible in 12:00 of:
10 Wall balls 20#(14#) 10′(9′)
10 Burpee box jump overs 24″(20)
10 Ab mat sit ups holding medball
SPRINT-
As many rounds as possible in 30:00 of:
100 ft Walking Lunges
25 Hand Release Push Up
100 ft Walking Lunges
25 Burpees
