Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500m max effort row
Combined 5 mins. plank
WOD
12 min. AMRAP
5 push press 95/65
30 bar hop overs
Post
100 med ball sit ups
Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500m max effort row
Combined 5 mins. plank
WOD
12 min. AMRAP
5 push press 95/65
30 bar hop overs
Post
100 med ball sit ups