Warm up 400 meter run 3x's 30 sec double unders 15 sec rest 3x's 30 sec wall balls (20#) 15 sec rest 3x's 30 sec step ups (20") 15 sec rest WOD ------------------------- 3x's 10 calories rowing 20 chest to bar pull ups 30 push ups total time:12:51 ------------------------- 3 minute rest ------------------------- 15x's 10 GHD situps 10 double unders rest 3 minutes after every 5th round round 1: 4:53 round 2: 5:15 round 3: 5:32 total time: 15:40 ------------------------- |