WOD 7/24/20

10 Min AMRAP

4 Strict Med Ball Pull-ups, 20/14

8 Burpees over med ball , 20/14

12 Med Ball Sit-ups, 2o/14

10 Min Ladder (2-4-6-8-10-12….)

SA Alt Kb Swing, 70/53

Alt Pistol

10 Min AMRAP

15 Thrusters, 75/45

60 Double Unders

Virtual (6am/4pm)

Single Arm Row: 3 x 12-15

Side Plank Holds: 3 x max

15 Min Ladder (2-4-6-8-10-12….)

SA Alt Kb Swing

Alt weighted Cossack Squats

Alt Leg V-ups