WARMUP
Run 400m/Row 500
10 Pass Throughs
10 Around the World
Butt Kicks (down and back)
10 Air Squats
1 Rope Climb
Handstand Hold 30 sec
WOD
In any order Complete the following tasks, rest as needed between each:
200 meter sprint carrying plate
30 Calorie Row
60 Second Sled Drag or Push
60 Second Handstand Walk for Distance or Handstand Hold
60 Second AMRAP Rope Climb
60 Second DB Farmers Walk holding the head of the DB
These should be all out efforts, if you leave thinking it was too easy then you didn’t push hard enough
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