2/11

2/11

2/11

 

Warm Up:

400 m Run / 500 m Row

20 Air Squats

20 Push Ups

20 Hollow Rocks

20 Arm Circles (fwd & bk)

Dynamic

 

WOD For Time

5 Laps

100 Double Unders (or 300 singles)  - 50 Sit Ups - 25 Burpees

100 m Row

80 Double Unders (or 240 singles) - 40 Sit Ups - 20 Burpees

200 m Row

60 Double Unders (or 180 singles) - 30 Sit Ups - 15 Burpees

300 m Row

40 Double Unders (or 120 singles) - 20 Sit Ups - 10 Burpees

400 m Row

20 Double Unders (or 60 singles) - 10 Sit Ups - 5 Burpees

500 m Row

5 Laps

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