a) Row a 500 meter for time
b) Plank hold
c) Wall sit
Each person will row a 500, plank, and wall sit.
**Score= no breaks during the wall sit or plank hold**
**Score= no breaks during the wall sit or plank hold**
WOD: 21-15-9-6-3 (14/20#) medball
Wall balls
Toe taps (per leg)
Walking lunge w/medball OH (per leg)
**200 meter run w/medball after every set**
Score= Time
Wall balls
Toe taps (per leg)
Walking lunge w/medball OH (per leg)
**200 meter run w/medball after every set**
Score= Time
Post Work: …burpees anyone? Cool down run/row. 3×5 Bat wings and 3x:20 seconds Samson stretch.
Results: 16:10rx
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