Warm-up
Easy 250m Row
Sprint 250m Row
3 Rounds
PVC Over-head squat x8
Push-up x8
Abmat sit-up x8
Eccentric jumping negative pull-up x8
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Results
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