Warm-up:
12:00 @ Easy Pace:
Row 5 Strokes Legs Only + 5 Strokes Legs + Body + 150m full stroke
20 Walking Lunges
0:15-0:20 Chest-to-Wall Handstand
WOD:
AMRAP 30:
20 Handstand Pushups
20 One Legged Squats, alternating
500m Row
Extra Work:
3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side
100′ Death March