200 Meter Run or 250 Meter Row
15 Push Ups
10 Air Squats
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Strength/Lift #1 - Bench Press
15 mins to build to something heavy
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Strength/Lift #2 - For time
Deadlift @ 60%
10-9-8-7-6-5-4-3-2-1
Sets must be unbroken
Must stop and reset after each set
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WOD - For time:
40 Calorie Bike / Row / Ski
30 Double DB / KB Box Step Overs 24/20 - 50/35lbs
30 Calorie Bike / Row / Ski
20 Double DB / KB Box Step Overs 24/20 - 50/35lbs
20 Calorie Bike / Row / Ski
10 Double DB / KB Box Step Overs 24/20 - 50/35lbs
10 Calorie Bike / Row / Ski
5 Double DB / KB Box Step Overs 24/20 - 50/35lbs
Time Cap - 20 Mins