On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
Stamina WOD (6:00pm – 7:30pm):
50-40-30-20-10 (with 400m run in between) of:
Single-arm snatches (1rep/arm)
Lunges (front step; 1rep/leg)
All exercises are with dumbbells or kettlebells. Rx weights are 35/25#.