WOD

WOD Friday 11-22-19

Posted on

3 rounds for time of: 20 Burpee Pull-ups Weighted Run, 45/35 lbs, 400 m Scaled Version: 20 burpee jumping pull up Weighted run, 400m Optional Accessory Midline: Hold Hip Extension at Parallel 3 x :45 sec Hold GHD Sit Up at Parallel 3 x :30 sec Notes: Superset Movements and Rest :90 sec between sets.