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January 14, 2016

500m Row

CF Warm up x 1

Group Dynamic

Skill: 15 min EMOM
Min 1: Toe to bar
Min 2: Row for calories in that entire minute
Min 3: Handstand Hold or Pushup

*Roatate 5 times


WOD: 12 min AMRAP
10 Box Jumps (24/20)
10' Handstand Walk (Modify with 3-5 Wall walks)
10 Box Jumps
10 Pushups
10 Box Jumps
10 Situps

*Get as many rounds in the 12 minutes

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