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Warmup: 3 Rounds of

1 dumpster dash

10 situps

10 hip extensions

10 lunges

20 jumping jacks

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Buy-in: Decline Ring Pushups 4x6

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Strength: Split Jerk 6x2

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WOD: 3 Rounds for Time ~ 12 minute CAP

400 meter run

20 Push ups

30 Wall Balls 20/14#

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Endurance: meet at ECC @ 6 am

5 Rounds for Time

500 meter row

20 burpees

30 Double Unders

400 meter run

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