WOD-
Every minute on the minute for 30:00
Minute 1 = 15(12) calories on the bike
Minute 2 = 20 Push ups
Minute 3 = 50 Double unders
Minute 4 = 5 Muscle ups (Ring or Bar)
Minute 5 = Rest
SPRINT-
As many rounds as possible in 21 minutes of:
Run 400 meters
10 sandbag over shoulder
100ft sandbag carry
