41320

QWOD//

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

If you don’t have access to a pull up bar, skip the pull-ups but add 20 reps to each of the remaining movements.

Warm up- General cardio until you break a sweat (jog, bike, jump rope)

5 pause squats. Leg Swings. 10 prone snow angels. 10 Scap pull ups

3x 6 kips, 3 burpees, 10 squats

practice pull-ups if you have a bar

Kids// Set out a running route about 25 yards

7:00 AMRAP

Run 50 yards holding your ball

Run 50 yards without the ball