Warm Up:
Row 800m
2 Rounds
15 KB Swings
10 Push Ups
Skill:
2 Rounds
20 Cal Bike
30 GHD Sit Ups
3 Wall Walks
WOD:
As many reps in 20 min of:
Run 200m
2 Font Rack Lunges (135/95#)
2 Shoulder To Overhead
Run 200m
4 Front Frack Lunges
4 Shoulder To Overhead
Run 200m
6 Front Rack Lunges
6 Shoulder to overhead
Run 200m
8
8
Run
10
10
Run
keep increasing reps until 20 min!
** Lunges can be in place or walking
