Friday

WOD

Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

WOD

For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

For max calories

4 minutes of Rowing