| A. HSW Practice |
| B. One round: :40 of each to establish wod reps, then: |
| 5 Rounds OTM |
| #1- HSPU |
| #2- Strict Pull-ups |
| #3- GHD Sit-ups (ab mat) |
| #4- 100 meter sprint |
| A. HSW Practice |
| B. One round: :40 of each to establish wod reps, then: |
| 5 Rounds OTM |
| #1- HSPU |
| #2- Strict Pull-ups |
| #3- GHD Sit-ups (ab mat) |
| #4- 100 meter sprint |