Pre WOD
On the :30 for 5:00 minutes.
6 Knee to Elbow
3 Air Squats
1 Burpee
WOD
Three 5:00 minute Amraps
5:00 Amrap
200m Row
12 Push Ups
Rest 1:00
5:00 Amrap
10 KB Snatch 24/16kg (5 each arm)
10 Goblet Squat
20 Mountain Climber
Rest 1:00
800m Run or row for time. Time cap is 5:00!
Post WOD:
3×6 Scorpian (3 each leg)
3×20 Superman
Stretch
3×6 Scorpian (3 each leg)
3×20 Superman
Stretch
Results: 1) 3 plus 200m 2) 3 plus 20 reps 3) 3:46run
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