WOD-
For time:
Run 400 meters
21 Overhead squats 95#(65#)
6 Muscle ups
Run 400 meters
15 Overhead squats 115#(75#)
9 Muscle ups
Run 400 meters
9 Overhead squats 135#(95#)
12 Muscle ups
SPRINT-
20 Minute AMRAP:
500m Row
30 DB Push Press
15 Weighted AbMat Sit Ups
50 Double Unders
500m Row
30 DB Front Squats
15 Weighted AbMat Sit Ups
50 Double Unders
500m Row
30 DB Thrusters
15 Weighted AbMat Sit Ups
50 Double Unders
