Warm Up
-4 min row (30sec sprint/ 30sec slow)
Then:
3 sets
-15sec plank
-15sec side plank right
-15sec side plank left
-15sec rest
WOD:
A)
“Shell Shock”
-7 rounds for time:
-7 thruster
-7 situp
-7 burpee
B)
1 round:
P1- sled push around station
P2- sandbag farmer carry around station
P3- kettlebell Goblet carry around station
P4- Hollow hold