Warm Up 77 (No Measure)
Length of Gym
x4 Run
x2 Bear Walk
x1 Lunge
x1 Burpee Broad Jump
15 Ring Rows
+
3 RNFT:
30 Sec KB Goblet Squat Pose
30 Sec Crab Pose
Prowler Push/Pull (Weight)
Bay Doors to red beam x2
-Relay Style
-Pyramid up and down in weight
Metcon (Time)
Row 200m
25 Deadlift @ 225/165 lbs
Row 400m
50 KB swings @ 53/35 lbs
Row 600m
50 Sit Ups
Row 800m
25 Deadlift @ 225/165 lbs