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WOD

10 AMRAP DU BS (AMRAP – Rounds and Reps)

10 min AMRAP

50 Double Unders

10 Back Squats

RX – 115/75

RX+- 135/95

M1- 75/55 2:1

M2- 55/45 1:1

Rest 4 min

ABS (AMRAP – Rounds and Reps)

10 AMRAP

20 Vups

20 Tuck Crunches

20 Second Hollow Rock Hold

20 Second Superman Hold

OPTIONAL ENDURANCE

3 Rft row ski bike (Time)

3 Rounds. – 20 min cap

500m row

500m ski

1 mile bike

Run 800 600 400 200 (Time)

800m rest 1:30

600m rest 1:20

400m rest 1:10

200m finish

Score is total time including rest