111221

Wednesday

Warm Up
2 rounds
250m Row
10 burpee broad jumps
10 kips or butterfly practice
20 double unders
1 10 to 20 sec L-sit

Strength: Pullups
3x5-10. Use body weight, added weight or bands.

WOD: for time (20min cap)
3 rounds
Run 400m
20 toes to bar
20 box jumps