WOD-
5 Rounds for max reps:
1:00 at each station
Alternating dumbbell snatch (Pick your own #)
Burpees to a 6″ target
Calories on the bike
Pull ups, chest to bar pull ups, bar muscle ups (you choose)
Rest
*No rest between movements, only during designated
rest.
** Score = total reps per round
SPRINT-
With a Partner:
100 Double Unders
50 Pull Ups
100 Lunges Holding Slam Ball
50 Weighted Ab Mat Sit Ups
100 Slam Balls
50 Weighted Ab Mat Sit Ups
50 Pull Ups
100 Double Unders
1 partner works while other holds a plate overhead. Switch as needed.
