Warm up: Basic (jumprope)
WOD#1: 30 over head squats @ 135#
WOD#2 : 10 min AMRAP
10 double crunch sit ups
10 corkscrew push ups
WOD #3: 3rounds for max distance
start a 5 min timer and,
run 400m , then row out the remainder of your time for max distance.
rest 5 min
