WOD Di

Warm-up
3x30s
hollow rocks
sit ups

8x20s on/10s off

4 high knees w/broomstick from plate
push up

plate rotations
ring row

Metcon
Metcon (AMRAP – Rounds and Reps)
in teams of 2
amrap 14
10 single arm kb push press 32/24
10 c2b pull ups
*one works one round, one rests
*buy in 10 rounds (5each)
20 du
6 burpees

2min rest

Metcon (AMRAP – Rounds and Reps)
in teams of 2
amrap 14
10 swings 32/24
5 burpee box jumps
*one works one round, one rests
*buy in 10 rounds (5each)
20 du
6 burpees