Friday the 13th!!!!
Warm up: 10 min of:
13 squats
13 cal row
13 sit up
13 lunges
13 superman
13 toe touches
Skill: 12 min
1:00 Rope climb or seated rope climb
1:00 Shoulder mobility
WOD
13 rounds
5 sit ups
1 burpee
5 ghd hip ext
1 seated rope climb
5 push ups
Finisher: 1:00 wall sit
Mobility for rest of time