WARMUP:
10 x BURPEE'S
15 x RUSSIAN KB SWINGS 50/35
20 x JUMPING JACKS
3 ROUNDS
WOD:
ROW 500 METERS - FOR TIME:
REST 1-2 MIN.
ME x STRICT PULLUPS into ME KIPPING
*Record Strict Pullup #.
REST 1-2 MIN
ME x HR PUSHUPS
*If you rest during pushup effort, must be in extension position.
REST 1-2 MIN
ME x OH KB SWINGS 50/35
REST 1-2 MIN
ME x UNBROKEN WALL BALL 20/16
REST 1-2 MIN
3 ROUNDS
*ME = MAX EFFORT
** Rest as little as possible between max efforts,
WOD should take under 30 Min.
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