WOD

Choose Workout 1 or Workout 2

Workout 1:

Back Squat 5-5-5-5-5

Then For Time In Any Order:

4 Rounds Of:

400m Run

Max Double Unders for 1 minute

4TGU's Each Arm

Workout 2

On The Minute For 15 Minutes:

3 One-Arm KB Thrusters Each Side (2pood/1.5/1.0/.5)

6 KB Swings (2pood/1.5/1.0/.5)

9 Ab-Mat Sit-Ups

For every round not completed within the minute, count a penalty.

Penalty = After the WOD, perform 3 burpee-pull-ups for each round not completed.

Rob will be leaving Harrisburg for Reno today.  We'll miss ya man.  Take care and good luck!