Warm Up
A) 200m run or row
– 20m High Knees
– 20m Butt Kickers
– 20m Lunges
– 200m run or row
B) 3 Rounds:
– 10 Deadlifts (Bar or Sandbag)
– 5 Burpees
– 5 Push ups
– 5 Ring rows
WOD
400m run or row
then…..
9-12-15
– Deadlift (#205-135) or Sandbag
– Burpee
800m run or row
then…..
15-12-9
– Deadlift (#205-135) or Sandbag
– Burpee
400m run or row
Done