Warm Up
30 sec at each for 4 rounds
-Bike
-Plank
-Goblet squat (with kettlebell) or air squats
WOD “Gizmo”
A)
For time:
-500m row
-50 wallballs
-500m row
-30 power cleans (no more than 135lb)
-500m row
-10 burpee over barbell
B)
On the minute for 10 min
-5 bench press
-8 push ups