Warmup
0-3 warm-up
bike or row
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
WOD
"3 RFT:
ROW 750/600 meters
7 Deadlifts 275/185, 225/155, 185/125, 155/105, 135/85
10 burpee bar jump overs
14 single arm kettlebell thruster (7 each arm) 53/35, 44/26, 35/18
20 box jumps 24/20, 20/15, 15/12
ROW 750/600 meters
7 Deadlifts 275/185, 225/155, 185/125, 155/105, 135/85
10 burpee bar jump overs
14 single arm kettlebell thruster (7 each arm) 53/35, 44/26, 35/18
20 box jumps 24/20, 20/15, 15/12
