Warm-up
Row 500
Group Warm-up
Stretching and discussing class for the day
Strength/Skill
GHD Work 3x 10, 15, or 20 reps
and…
L-sits 3x 30, 45, or 60 sec.
WOD
Row 1000m
50 Thrusters (45/33)
30 Pull-ups
Run 400m
21 Kettlebell swings (1.5/1)
12 Pull-ups
Run 400 meters
30 Box jump, (24/20)
30 Wall ball shots (20/14)
Recovery
Short Stretching and Mobility Sequence
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