WOD
Warmup 400m Run Pushup Complex HS hold 30 sec 1:00m on Bike Skill
30 min EMOM Minute 1 8 Backsquats 185/135
Minute 2 - 40 ft sprint down and back x 4 - the length of rig
Minute 3-4 30/22 Cals on Bike
Minute 5 - 20 GHD or 30 abmat situps
Minute 6 - Rest WOD 8 Min AMRAP 40 Double Unders
10 Alt DB Snatch 20 Air Sqauts 10 DB Clean and Jerk
