WOD-
For Time:
30-25-20-15-10-5
Pull-ups
Burpees
*Run 200m after each round
SPRINT-
As many rounds as possible in 16:00 of
12 Dumbbell hang power clean to overhead
24 Double unders
Row 200(150) meters
Post WOD:
5:00 straight of
:12 of pull ups
:48 of banded lat pull downs, slow and controlled
