W/U CONDITIONING:
5min air bike or row at 50% effort
2 x 30sec air squat hold
coach's choice additional
METCON:
5 RNDS:
5 pull-ups
10 burpees
15 wallballs 20/14 10/9ft
(EXTRA CREDIT: sub pull-ups for muscle-ups and use heavy wallball 30/20)
POST WOD:
CORE TABATA:
abmat sit-ups
superman/back ext.
- Post results to comments.
