(Competition / Metabolic Conditioning)
Warm-up (15 min)
SOD
GHD Sit-ups 3 x 15 AND Tire flips 2-3 x 5 (10 min)
WOD 1
On the minute x 8: 12/10 Calorie Row (RX+ = 15/12)
Rest 2:00
WOD 2
On the minute x 8: 40 Dubs (RX = 50)
Rest 2:00
Wod 3
On the minute x 8: 12/10 Calorie Row (RX+ = 15/12)
