WOD-
For time:
50 Box jump overs 24″(20″)
50 Med ball cleans 20#(14#)
40 Russian kettlebell swings 53#(35#)
40 Ab mat sit ups
30 Kettlebell snatch 53#(35#)
30 Goblet squats 53#(35#)
20 Walking lunge steps no weight
20 Burpees
10 Strict pull ups
10 Strict handstand push ups
5 Rope climbs 15′
5 Muscle ups
SPRINT-
For Time:
50 AbMat Sit Ups
40 Push Ups
30 Box Jumps
20 Pull Ups
10 Dips
40 AbMat Sit Ups
30 Push Ups
20 Box Jumps
10 Pull Ups
30 AbMat Sit Ups
20 Push Ups
10 Box Jumps
20 AbMat Sit Ups
10 Push Ups
10 AbMat Sit Ups”
