WOD-
For Time:
1000m Row
10 Walking Lunges
10 GHD Sit-ups
10 Wall Balls 20#(14#) 10′(9′)
750m Row
20 Walking Lunges
20 GHD Sit Ups
20 Wall Balls 20#(14#) 10′(9′)
500m Row
30 Walking Lunges
30 GHD Sit-ups
30 Wall Balls 20#(14#) 10′(9′)
SPRINT-
Complete the following for time:
100 Calories on ski erg
100 Dumbbell bench press
100 Calories on the bike
2:00 L sit accumulation
*Can break it up however you want
**30:00 time cap
