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Row 250 easy
50 feet Pigs on ice skates
5 Slow and low air squats (perfect form)
5 Jumping pull-ups
5 push-ups
Row 250 moderate
10 Fire hydrant circles (each side)
10 Mountain climbers (each leg)
30 seconds Hollow body hold on bar
10 Headstand to push-up
10 Cossack squat (each side)
Row 250 fast
For max reps
3-man WOD
6 minutes max calorie row
6 minutes max reps DB Front squat (50#/35#)
6 minutes max reps Pull-ups
6 minutes max reps Double Unders (or single)
6 minutes max reps sit-ups
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Only one athlete working at a time, switch as necessary.
No rest between exercises, immediately rotate after each 6M interval.
Score = total reps completed by your team.
THE WALK AROUND
LAX Ball Shoulder and Scap (2min/side)
