wod
3 rounds for time
500/400m row
400m run
30 GHD situps
Warmup
10 min to complete,
round 1
20 slow pulls on rower
10 straight leg situps
100m slow jog
round 2
20 moderate pulls on rower
10 heels together situps
100m moderate jog
round 3
20 fast pulls on rower
10 v ups stups
100m jog faster than last round
round 4
200m/150m row
200m run
12 min to complete
GHD practice
jump rope practice singles or doubles