Happy Fathers Day!

Conditioning:

For 12 minutes alternating every 30 seconds between work and rest

The interval is 30 secs of work followed by 30 secs of rest for 12 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

7 rounds for time of:

7 Box Jumps, 30/24 in

7 Medicine Ball Slams, 50/40 lbs

7 AbMat Sit-ups

Post loads and times to beyond the whiteboard.