THURSDAY 11/21/19

Warm up

3x

200 Meter Run

10 AbMat Sit-ups

10 Calorie Row

10 Spider-Man pushups

10 Alt leg v ups

WOD for Time

4 Rounds:

400 Meter Run

25 AbMat Sit-ups

Directly Into…

4 Rounds:

25 Calorie Row

15 Burpees

Core Post WOD

8 rounds not for time

1 Rope climb

5 pushups (hands close together)

10 hallow rocks

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