Warm-up
Row 500m
20 Ring rows
20 Jump squats
Row 300m
15 Wallball shots
50 Jumping jacks
20 Box jumps
Row 100m (hard)
Stretching and discussing class for the day
Strength/Skill (after WOD)
Tabata jump squats (weighted)
WOD
Team WOD:
As many rounds as possible in 20 minutes of:
Row 30 calories and rotate to
Wallball Shots, which rotates to
Box jumps, which rotates to
Ring rows, which rotates to rowing
Scoring: Total number of reps + calories
Recovery
Short Stretching and Mobility Sequence
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