Monday, 5 April WOD

Warm up:

  • 200m Run
  • 20 Hollow rocks
  • 1:00 Row
  • 40 Single Unders
  • 200m Run
  • 20 Kip Swings

Main: 4 Rounds for time

  • 500/400m Row
  • 50 Double Unders
  • 400m Run
  • 50 Double Unders
  • 25 Toes-to-bar
  • Rest 1:30

then

3 Rounds for quality of:

  • 100ft Handstand Walk
  • 25 Hollow Rocks

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