Warm-up:
3 Rounds @ Easy Pace:
Row 250m
10 Medicine Ball Cleans
50′ Forward Crawl
WOD:
On a 3 Minute Clock:
20 Wall Ball, 20#/14#
40 Double Unders
Max Burpees in remaining time
Repeat for a total of three cycles, resting two minutes between cycles. Score is total burpees.
Endurance:
Row 3x1000m, work:rest 1:1 OR rest while partner(s) works
Extra Work: Every 4 minutes for 4 sets:
10 Strict Ring Rows
10 Behind-The-Neck Press, moderately heavy
:30-60 Hollow Hold