Workout of the Day:

WOD
a)
5 sets of
10 weighted sit ups
into 30 sec hollow hold
10 Ring Push ups


b)
25-20-15-10-5
burpee boxjump
calories (21-15-12-6-3 for women)
powerclean (40/30)

BASIC CROSSFIT
a)
Overhead Squat

b)
Emom 18!min
Even 50 rope jump + 5-7 Devils Press
Odd 8 DB Thruster + 10-15 Sit ups