Getting Over the Hump Wednesday WOD

Warm up to include:

Light jog small lap, Back pedal, Side shuffle, Bounders, Carioca, leg swings, hip circles, High knees, butt kicks

Stretch

EMOM x18

1- Row :20 sprint

2- Burpees :20 max

3- KBS :20 max ( 55/35 - RX ; 44/26 F ; 35/18 L)

For Time:

30-20-10

Dips

Crunches

Pull Ups/Ring Rows