WOD-
3 Rounds each for time of:
20 Box jump overs 24″(20″)
15 Burpees
10 Sandbag ground to shoulder
5 Ring muscle ups
Rest 3:00 between each round
3 scores on the board.
SPRINT-
Every 7 Minutes x 4 Rounds:
Run 800m
30 KB Swings
Max Unbroken Pull Ups
Rest remainder of the time.
