a) WARM UP:
- Run 200m – to the corner of bldg and back
3 Rounds
- 10 scap pushups
- 10 scap pullups
- 10 ring rows
- 10 samson stretch
- 10 calories on the bike
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| b) STRENGTH:
4 Rounds (not for time):
- 5 Strict pullups
- 10 barbell bentover rows
- 15 barbell curls
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| c) WOD:
For time:
- 500 meter row
- 50 dumbbell box step overs (1 dumbbell: 50/35, 70/50)
- 5 rope climbs
- 50 goblet squats (50/35, 70/50)
- 800 meter run
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