WOD Wednesday September 9th

Warm up: 1000 meter row

Every minute on the minute for 10 minutes:

Odds: Handstand Pushups x the right number

Evens: D ball over the shoulder x 8 ish

Every minute on the minute for 10 minutes:

3 Kneeling squat jumps

3 Reverse Burpees

3 Kneeling squat jumps

Every minute on the minute for 10 minutes:

4 Burpees

50′ Sprint

4 Burpees

50′ Sprint

*These 3 EMOM’s can be done in any order. No rest between them. This is a straight 30 minute effort