Warm-up: 3 Rounds:
Row 500m
50ft Bear Crawl
Strength: 5 X 50 Yards Heavy!
Prowler Push
+
Kettlebell Lunges
WOD: 12 Minute AMRAP:
15 Thrusters
15 Hand Release Push Ups
1/4 (.25) Mile Bike, 400 Meter Run, 1,000 Meter Row or Ski
OLY: Power Snatch
Interval 3 Rounds:
4 Minute AMRAP
25 Yard Walking Lunge Steps
15 Sit Ups
5 Bar Rows
Rest 2:00
(Continue where you leave off each round)
ROMWOD
