Friday Workout Of the Day

CORE

3 Rounds (not for time, rest as needed)
30sec Overhead Hold*
30sec L-Sit
10 V-Ups or GHDs

*Plate/Double KB/Double DB

WOD

0:00-7:00
21-15-9
Wall Balls (20/14)
Chest-to-Bar Pullups

7:00-13:00
21-15-9
Wall Balls
15-12-9
Toes to Bar