Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500 m max row
Combined 5 mins. of plank
WOD
13 min. AMRAP
20 double unders
5 pull ups
20 sit ups
Post
100 med ball sit ups
Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500 m max row
Combined 5 mins. of plank
WOD
13 min. AMRAP
20 double unders
5 pull ups
20 sit ups
Post
100 med ball sit ups