WARM UP

100 Double/Single Unders
then
15 Scapula Pull Ups
15 Burpee Pull Ups
15 Squat Hops
100m Sprint
*12 min cap
-rest 10 mins-

WOD

3 Rounds
28 Alt. Pistols
15 Reverse Muscle Ups
*15 min cap
-rest 5 mins-


3x10
Ring Roll Out

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