WOD Friday 11-22-19

Posted on Posted in WOD

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.