Warm up-
400m Row
3 Rounds –
5 Ring rows
5 Push ups
5 Squats
5 situps
Strength-
7 min EMOM-
2 Pull up -ve’s (6 Secs descend)
then,
Bent over rows 5 x 5
Conditioning-
For time-
1k Row
30 Situps
30 Handrelease push ups
30 Jumping Pull ups
30 SlamBalls
Categories: WOD
10.39
10.22