Warm Up
A) 200m run or row
-20m high knees
-20m buttkickers
-20m lunges
B) 3 rounds:
– 5 Ring rows
– 5 push-ups
– 10 PVC pass throughs
WOD
3 Rounds: each round is 10 minutes (Perform work within the 10 minutes: rest remaining)
– 20 Pull-ups or ring rows
– 30 Push-ups
– 40 Sit-ups
– 50 Air Squats
– 600m run or row
*RX(+) Wear a weight vest