:startwod:
Warm Up
(2 Rounds)
Run 1 Lap around building
10 Push Ups
10 Air Squats
Workout of the Day (WOD)
5 Rounds for time
250 Meter Row
25 Double Unders (Unbroken) or 125 Singles
rest
100 Meter Spint x 2
Core WOD
(2 Rounds)
25 Glute Ham Sit Ups
25 Back Extensions
:endwod:
The 25 Double Unders or 125 Single Jump Ropes need to be unbroken. If you fail you must start from zero on that set. Rest 1 minute between sprints.
