Family and Friends WOD

Warmup

4OOM Run

4 Dive Bombers 30 GHD Situps

1:00m Plank Skill

Tabata That Thing

8 Rounds of

:20 work, :10 rest,

alternating between stations:

Chin over bar hold

Ring support hold

Hollow body hold

Handstand hold WOD

In teams of 2, as many rounds as possible in 24 minutes of: 60 Calorie Row 50 Burpees 40 Wallballs 20#(14#) 30 Power Cleans 135#(95#) 20 Muscle-Ups (30 pull-ups/ 30 pushups)