WOD

Advanced:

For time:
3 rounds
run 800m
10 tire flips
25 back ext
20 DL @ 205

Beginners:

Buy in

Tabata squats

WOD

3 rds for time

20 Wall Ball over the bar to partner (20 ea)
15 back ext
20 PP 45/25
15 sit-ups

cash out

12 X 20m sprints