General Warm-up
400m Run/500m Row
Iron Scap
Iron Scap
Group Warm-up
Strength
7 X 1 Thruster
WOD
As many reps as possible of:
1 min Pushups
2 min Ring Dips
3 min Med Ball Situps (20/14)
4 min Squats
3 min Double Unders
2 min KB Swings (55/35)
1 min Pullups
Endurance
Run or Row 5 X 4 min w/ 3 min rest
