General wu- Cycle 10 min. of following exercises: 2/1 rope climbs or hand over hands, 20 second HS hold or KB seated hold or 20 foot HS walk, 20 sec superman, 20 sec hollow body rock, 200m run or row
WOD – 3 RFT
Round #1-200m/#2-400m/#3-200m run (mod- 250/500/250 row)
30 DU’s (2-1 singles)
15 KB High pulls (16/12)
10 Hand release push-ups
(Time Cap 14 Min)
***Light weight due to Open workout tomorrow, go heavier if you like***