General Warm-up:
400m Run/500m Row
Group Warm-up:
Iron Scap
Strength:
3 X 5 Front Squat
WOD:
3 Rounds for time of:
800m Run
35 KB Swings (55/35)
Endurance:
Run – 3 X 1000m w/ 3 min rest between efforts
Row – 3 X 1250m w/ 3 min rest between efforts
