PERFORMANCE
Every 3 mins x 4 Rounds
15/12 Cal Row
8-12 Strict Pull-ups
Every athlete starts on the rower, work in 1 min intervals
CONDITIONING
PERFORMANCE and FITNESS
3 Rounds For Time
200m Run
20 Alternating DB Hang Clean and Jerks 22.5/15
20 Box Jump Overs 24″/20″
20 T2B
20 Med Ball Situps 9/6
Start 50/50 Start on Run or Box
