WOD 4/13/20

Warm Up

:15 ASQ

:15 Burpee

:15 Jog in place/Jump Rope

:15 Cossack Sqt

X4

No Equipment:

Tabata :20/:10  Alt

Mountain Climbers

Wall Sit + Alt Leg Ext

Step Up+Reverse Lunge

V-Ups

X8 -(32 Intervals)

Limited Equipment:

CrossFit Open 11.3

5min AMREP:

Squat Clean & Jerks

(165/110)

Strength:

2 HPCL+HCL

X6 Sets

Endurance:Pick One

:30/:30 x6 Row/Bike/Ski

100m Sprint :30 Rest x10

Midline:Pick One

3×20/side Pulsing Side Plank

1×100 Russian Twists