FRIDAY

Let’s start off with a mini endurance wod before the workout.

ENDURANCE:

5 rds:

150 meter row sprint

200 meter run

CrossFit WOD:

amrap 12 min

5 hspu

10 wall balls 20#/10′ 14#/9′

20 abmat situps

LEVEL 1:

ENDURANCE:

5 rds:

100 meter row

100 meter run

CrossFit WOD:

amrap 12 min:

5 dumbbell press 15#/8#

10 wall balls 10#/9″ 8#/8′

20 abmat situps