Wednesday 12/7

5 min work @ 80-85% aerobic effort:
3 pull-ups
6 wall balls – 20#/14
21 double unders
–2 min rest
5 min work @ 80-85%:
Row 500m/AD .4 miles
7 Ring Dips
–2 min rest
5 min work @ 80-85%:
5 toes to bar
10 box jumps – 24″/20 – step down each rep
–2 min rest
5 min work @ 80-85%:
9 gh sit-ups
7 sdlhp – 75lb/53
5 burpees