WOD:

#bar keeper

In a 5:00 Window..
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

21 Chest to Bar Pull-Ups (Scale to Pullups or Ring Rows)

15/12 Calorie Assault Bike or Row

Rest 5:00

In a 5:00 Window…
*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

15 Toes to Bar (Scale to Hanging Knee Raises)

12/9 Calorie Assault Bike

Rest 5:00

In a 5:00 Window…

*400 Meter Run (500m Row) Buy-In, followed by AMRAP:

9 Pull-Ups (Scale to Ring Rows)

9/6 Calorie Assault Bike

*Can complete 21 Lateral Burpees as buy in if using bike and or row in wod

CASHOUT:

3 sets of

:20 second Hollow Body hold Rx+Supine GHD Hold

:20 second Superman hold Rx+ Hip Extension hold

3 sets of 

20 Weight Ab Mat Sit Ups  Rx+GHD Sit ups

20 Barbell or Banded Good Mornings Rx+ Hip Extensions