Warm Up
2 rounds
200 M run/row
-12 air squats
-12 KB swings
-12 barbell push press
WOD
8 x 500 M ROW (sprint)
with 1:1 rest
then
8 x 30 sec in plank
with 1:1 rest
then
8 x 50 M heavy sled push in turnouts
with 1:1 rest
*note your slowest times on the row and heavy sled push.