12 Oct WOD

HERO WOD Wood 

5rds
Run 400m (for every min do 25 push-ups)
10 Burpee to box jumps (20in)
10 GHD ( can be scaled to 25 reps of sit-ups or butterfly sit-ups)
10 Thrusters 95/65

Finish with Tabata of push-ups x1 set and x1 set of sit-ups
(Tabata 20 secs of work then 10 secs of rest x8 intervals=4min of total work)