WOD:

“Speal 4″

FOR TIME

1.5 Mile run

120 Double unders

100 Air squats

80 Chest-to-bar pull-ups

60 GHD sit-ups

40 Clean and jerks (115#/75#)

20 Strict deficit handstand push-ups (4.5″/3”)

*40 Minute time cap*

Mission Fit:

For Time

20-16-12-8-4

Medball Cleans

10-20-30-40-50

Double Unders