Friday – 20091

Friday – 20091

SWOD

Every 3 minutes for 12 minutes (4 sets), complete each for time:
50m High Knee Skip
150m Sprint

WOD

Complete as many reps as possible in 2 minutes of:
5 Burpees
5 Handstand Push Ups
5 Burpees
5 Handstand Push Ups
AMRAP Double Unders

Note: Rest 1 minute, then repeat for a total of 5 rounds. Score is total Double Unders across all 5 rounds.

……….

BURN

25 Min AMRAP of:

Spell you Name
A=30 Squats
B= 20 1/2 Burpees
C= 10 Crunches
D= 15 Push-ups
E= 60 Sec Plank
F= 15 Tricep Dips
G= 20 Lunges
H= 45 sec High Knees
I=40 Jumping Jacks
J= 20 Crunches
K= 15 1/2 Burpees
L= 20 Push-ups
M=20 Tricep Dips
N= 10 Push-ups
O= 50 Jumping Jacks
P=20 Squats
Q= 30 Sec Plank
R= 25 Squats
S= 30 1/2 Burpees
T= 30 Crunches
U=25 Tricep Dips
V=25 Lunges
W=45 Sec High knees
X=50 Jumping Lunges
Y=30 Lunges
Z=25 1/2 Burpees

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