WOD-
For time:
50-40-30-20-10
Calories on the rower
1-2-3-4-5
Sandbag cleans
After party:
5:00 grip capacity work
:20 Pull up bar hang
Up to minute farmers hold
(use heavier weight than last week for farmers hold)
SPRINT-
30-20-10-20-30
MedBall Box Step Ups
MedBall Cleans
Push Ups
MedBall Sit Ups
