WARM-UP:

200m Run

1 set fence drills

3X
10 Wall squats
10 Pull ups
10 Push ups

SKILL:

5:00 Group stretch

WOD:

For Time (30:00)

1000m Row (5:00 cut)
50 KB swings (24/16)
100 Walking lunges
50 Russian twist (each side 25/15)
100 Air squats
50 V-ups
100 DU (200 singles)
1000m Run