General Warm-up:
400m Run/500m Row
Group Warm-up
Iron Scap
Strength:
5 X 2 Hang Power Clean from above the knee
WOD:
3 Rounds for time of:
400m Run
30 Wall Ball (20/14)
20 Pullup
Endurance:
Run – 6 X 400m w/ 2 min rest between efforts
Row – 6 X 500m w/ 2 min rest between efforts