Warmup
Row, Run or Ride 2 min
3x10 Wall Balls
3x10 Ring Rows
3x10 GHD Situps
Strength
5x5 Weighted Pullups
WOD
3 Rounds
1 min at each station
Ride for Cal
Box Jumps (24/20)
Abmat Situps
Wall Balls (20/14)
Rest
REC
3x10 Weighted GHD Back Ext
Warmup
Row, Run or Ride 2 min
3x10 Wall Balls
3x10 Ring Rows
3x10 GHD Situps
Strength
5x5 Weighted Pullups
WOD
3 Rounds
1 min at each station
Ride for Cal
Box Jumps (24/20)
Abmat Situps
Wall Balls (20/14)
Rest
REC
3x10 Weighted GHD Back Ext