Warm up: 25 over/unders, 25 air squats with PVC pipe, 100 jump rope
WOD: C.F.T.
1,000 meter row
9 overhead squats (45/35lbs)
80 double unders
7 O/H squats (75/55lbs)
60 abmat sit ups
5 O/H squats (95/75lbs)
400 meter run
3 O/H squats (115/95lbs)
20 burpees
1 O/H squats (135/115lbs)
WOD: C.F.T.
1,000 meter row
9 overhead squats (45/35lbs)
80 double unders
7 O/H squats (75/55lbs)
60 abmat sit ups
5 O/H squats (95/75lbs)
400 meter run
3 O/H squats (115/95lbs)
20 burpees
1 O/H squats (135/115lbs)
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