Warm Up:

500 m Row

50 Jumping Jacks

50 Double Unders/150 Singles

50 Lunges

5 x 5 Strict Pull Ups

10 Good Mornings


25 Minute AMRAP

50 Double Unders/200 Singles (yes, 4:1)

40 Goblet Squats (53/35)

300 m Roww

30 Sit Ups

20 Thrusters (95/65)

10 Burpees


1 Minute Rest then CASH OUT: 

Max Wall Balls In 1 minute for score 

Scoring for WOD:  

1 Complete Round = 200 points

Over 150m on the row = 25 pts

Over 100 Singles = 25 pts

(NO points for less than half way mark in those two events)


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