Monday 9/6

Warm-up:
Row 500m
then 3rds:
15 ring rows
15 sit-up’s (abmat)
20 walking lunges w/ torso twist
1 handstand hold (10sec)
then 5min foam roll: prioritize ankles

WOD:
5rds for total working time:
30 double-unders (unbroken), or (intermediate)20 total double-unders, or (beginner)10 total double-unders
12 GHD back extensions
200m run (out the man door-around the long end of the building-in the opposite man door)