Warm-up
Run 400m
10 Pull-ups
Row 300m
15 Ketttlebell swings
50 Jumping jacks
20 Light deadlifts
Row 100m (hard)
Stretching and discussing class for the day
Strength/Skill
Deadlift 5-5-5-5-5 reps
WOD
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, (1.5/1 pd)
40 Double-unders
Recovery
Short Stretching and Mobility Sequence
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