Friday

WOD 1

10 round for time of:

1 Rope Climb (Leg Less Rope Climb)

60m Run

WOD 2

3 rounds for time of:

12 Pull ups (6 Muscle ups)

24 Walking Lunge Steps

12 Burpees

24 Walking Lunge Steps

12 Hand Realease Push ups (12 Handstand Push ups)

24 Walking Lunge Steps

CORE

3 Minute Plank

1 Minute L-Sit