Friday’s WOD

Warm-up

2 Rounds:

5 Pull-ups

10 Push-ups

10 Walking Lunges

100 M Run

 

BootCamp:

8 Minute AMRAP:

50 Jump Rope (Singles)s

30 Air Squats

20 Kettlebell Swings 53/35/27#

 

*4 Minute Rest

 

21-15-9 reps, for time of:

Push-up

Box Jump Over, 24/20 in

 

CrossFit:

Chipper For Time:

800 M Run

30 Grasshoppers

15 Deadlifts 215/150/105#

3 Wall Climbs

15 Ring Rows

30 Ab-mat Sit-ups

800 M Row