Getting over the Hump

Warm:

400 m Row

10 flutter kick

10 lunge (total)

300 m Row

20 flutter

20 lunge

200 m Row

30 flutter kick

30 lunge

100 m Row

40 flutter kick

40 lunge

Work

Ball slams + ball squats 8/8 6/6 4/4 2/2 4/4 6/6 8/8 *Not for time

WOD:

20 minute AMRAP *DO NOT STOP MOVING

Run Big Lap

10 pull ups (sub with jumping if strict slows them down, no bands)

15 push ups

20 sit ups

30 calorie row

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