WOD:

1a) 0:00 – 10:00 – 10 minute AMRAP:

1 minute Ski/Bike/Row

10 Scapula Pull-ups

10 Hanging Hollw Rocks

3 Inchworms

Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow.

1b) 15:00 – 45:00 – 30 minute AMRAP:

21 Calories Ski/Bike/Row

15 Abmat Sit-ups

9 Burpee Ring/Bar Rows

Scale as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE