WOD-
For time:
Row 5K or Run 4800 meters
Every 4:00 perform
10 GHD hip extensions or 10 barbell good mornings
3 Bar or ring muscle ups or 6 pull ups + 10 p-bar dips
Do this as active recovery or with full intensity
SPRINT-
Every 3 Minutes x 5 Rounds:
Run 100m
15 Burpees
Max WallBalls in Remaining Time
Rest 2 Minutes Between Rounds
