Warmup:
400m Run
200m Row
20 PVC OH Squats
20 Paralette Pushups
20 Ring Rows
Strength:
Rest
WOD:
10 Minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats
Rest 3 Minutes
6 Minute AMRAP:
5 Ring Dips
10 KB Swings
15 Box Jumps
Rest 3 Minutes — Add total reps of both WODs for total score then:
Divide into teams. Each team has to row 5000m with athletes switching every 250m. When the athlete finishes their row, they must complete 2 rope climbs and 10 tire flips before they can row again.
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