Warm Up
10-15-10
-Barbell pushpress
-Calorie row
-30 sec plank
WOD
A)
“Catalina Wine Mixer”
3 rounds for time:
-400m run or 500m row
-21 push ups
-12 dumbbell squat cleans
B)
3 sets:
-20 sec max effort on Ass bike
-50ft farmer carry
-rest as needed-