Freakin Friday WOD

Warm:

10 ez 10 hard, 20/20, 30/30, 40/40, 30/30, 20/20, 10/10 Rowing

Tabata:

Sit ups

Jump Rope

Squats

2:00 Rest between

WOD= “B-1”

3 Rounds for Time

• 400 meter Run

• 21 Kettlebell Swings (1.5/1 pood)

• 15 Knees-to-Elbow

• 9 Ring Dips