WOD-
As many rounds as possible in 18:00 of
Row 21(18) calories
15 Box jump overs 24″(20″)
9 Pull ups
After party
3 Rounds for quality of
12 GHD sit ups
12 Hip extensions
SPRINT-
Every minute on the minute for 30 minutes:
Minute 1: 5 Man Makers
Minute 2: Bike 10 (8)
Minute 3: 20 Ab Mat Sit Ups
Minute 4: 5 Strict Pull Ups
Minute 5: Rest
