Now we can see...

WOD #1

"The Volkswagon"

21-15-9

Bench Press Body weight

Pull Ups

Post time to comments.

If you can't bench your body weight - sub push ups but double the reps 42-30-18

then, after a brief rest:

WOD #2

200m Run Repeats (4)

Rest as needed between sets (rest should be about 25 -30 sec) - objective is to keep a 0-7 sec pace from your 1st time.

Post WOD #1 time and WOD #2 splits to comments.