Friday 180202

WOD
Complete as many rounds as possible in 20 minutes of:
400 meter run
30 GHD sit-ups

20 1-Arm shoulders-to-overhead L/R, 50/35 lb. dumbbell
10 muscle-ups

Note:  Record rounds/reps to log.

Boot Camp
5 rounds (Four minutes each) of:
40 sec. on 20 sec. off at each station
Kettlebell sumo deadlift high-pull
Weighted lunges
Max reps pull-ups / ring-rows
15 yard shuttle sprints
Rest 1 minute