Warm up


2 rounds


2 min on the bike

20 plate hops

5 broad jumps or kneeling jumps

20 sec bent knee hollow body hold

5 strict pull ups



-WOD-



Teams of 2- 3



For time : 40 minute cap


100/80 cals bike

75 GHDs (rotate every 15)

50 clean and jerks

15 rope climbs

50 Hand stand push-ups

75 Box jump overs

100/80 cals bike