Sept 16 #WOD #Crossfit

Warm Up
3 Rounds

10 Ring Rows
10 Air Squats
10 KB Swings

Strength
1 min Max
Push up (i did 25)
1 min Max
Invisible chair

 WOD
(personal time 9:39)
200m Run
20 Burpee

400m Run
20 Flash Push ups

200m Run
20 Air Squats

 Stamina:
 Plank Hold
This time I held it over a minute, first time I have ever made it to the 1 min mark and over.