CrossFit

METCON
WOD#1:

For total time:
40-30-20-10
Rowing Calories
Rest 90s between sets.

WOD#2: 

For time:
50-40-30-20-10
UB Double Unders

*Rest as needed between each set. If you break you must start your SET over!

WOD#3: 

For time:
100 Calories on the Rower

BootCamp

STRENGTH/SKILL
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps 
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds 
METCON
EMOM 16
Minute 1 – 50ft Shuttle Runs
Minute 2 – L-Seated DB Presses
Minute 3 – Strict Ring Rows
Minute 4 – 30-Second Plank

Fun Fact of the Day

North Koreans may only choose from 28 approved haircuts.