WOD-
4 Rounds For Time:
50 Air Squats to target
25 GHD Sit-Ups
200 Meter run
SPRINT-
3 times through
:45 of work :15 to transition
Battle ropes
Weight ab mat sit ups
Dumbbell thrusters
Burpees
Lunges with sandbag on back
Rest 2:00, then:
5 rounds of :45 or work :15 of rest
Max calories on rower, ski erg, or bike
(Pick 1 machine and do all 5 rounds on it)”
