General Warm-up:
400m Run/500m Row
Group Warm-up:
Crossover Symmetry
Strength:
WOD:
For Time:
100 Double Unders
50 Wall Ball (20/14)
75 Double Unders
35 Wall Ball
50 Double Unders
20 Wall Ball
Endurance:
Run – 10-12 X 200m w/ 90 sec rest between efforts
Row – 10-12 X 250m w/ 90 sec rest between efforts
