SWOD:
3 rounds
Walking Planks
20 Wall ball sit up
20 V-ups
40- Bicycles
WOD:
3 rounds for time
Waterfall teams of 2 or 3
300 M Row
8 Ring Dip
15 sit-up
8 Thruster 105/75
Proudly Forging Elite Fitness in the US Forces Korea Community
SWOD:
3 rounds
Walking Planks
20 Wall ball sit up
20 V-ups
40- Bicycles
WOD:
3 rounds for time
Waterfall teams of 2 or 3
300 M Row
8 Ring Dip
15 sit-up
8 Thruster 105/75
