Warm-up:
3 Sets:
Row 250m
10 Strict Pushups
10 Squats w/3 second Pause
Strength:
Back Squat 10RM
WOD:
60 Calorie Row
50 WallBalls 20#/14#
40 Burpees
30 Pull-ups
20 Cleans 155#/105#
10 Handstand Push-ups
Time Cap 18 minutes
Warm-up:
3 Sets:
Row 250m
10 Strict Pushups
10 Squats w/3 second Pause
Strength:
Back Squat 10RM
WOD:
60 Calorie Row
50 WallBalls 20#/14#
40 Burpees
30 Pull-ups
20 Cleans 155#/105#
10 Handstand Push-ups
Time Cap 18 minutes