WOD 1/11/18

a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12

3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees

*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.