Warm Up: – 3 rounds in 10 min
25 situps
25 back extensions
10 kb windmills (5 each arm)
10 chin-ups
Strength: – E:90 sec for 12 min
10 kb swings + 10 kb pushups
Go heavy on the kb swings
WOD: – In teams of 3: Complete for time
Row 5000m
150 wallballs
150 pullups
One person rows, one person works on
the wallballs/pullups, and one person
rests. Any movement can be completed
at any time.
