WOD times-
6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:
A)
100+ unbroken doubleunders
Or
For time-
100 doubleunders
Or
5min AMRAP
doubleunders

B)
15 min EMOM
3 front squats @60%
-add weight each round until you fail. After you fail drop to 70% of 3RM and continue with that weight till time runs out.

C)
21 min EMOM
1st min- 200m row
2nd min-12 burpees
3rd min- 2-4 muscle ups or 7-10 pull ups (record total reps)

Extra Credit & Extra Credit Oly
3-5 rounds
15-20 GHD sit ups
10-15 hip extensions

IMG_1751.JPG