WARM UP:
2 rounds
150 M Row
5 Strict Pull ups/ring rows
5 Inch Worm
10 push ups
10 Banded Squats
SKILL:
Seated DB Shoulder Press on 12in Box:
15-12-10-8
WOD:
Teams of 3:
Team 3,000m row + AMRAP
P1: 1,000m Row
P2 and P3: Alternating rounds of:
5 DL
7 Pull Ups
30 DU