FRIDAY 160624

Workout of the Day
Complete for time or as many rounds* + reps as possible within a 20-minute time cap of:

21-18-15-12-9-6-3 reps of:
Medicine ball situps (20/14)
Sumo-deadlift high pulls (45/35)
Squat jumps

*at the conclusion of each round, accumulate 30 seconds of plank holds in the front, left, and right side positions. The plank hold must be held consistently (unbroken) for the full 30 seconds in order to advance. If a consistent plank hold is not possible, perform burpees instead. Do 15 burpees the first time a burpee substitution is required, then add 5 burpees to the total required every time the burpee substitution is employed.

Post your scores to the Whiteboard.

Transfer your data from here.

Mainsite WOD

5 rounds of:
2 minutes of triple-unders
1 minute of handstand walking
Rest 2 minutes


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