WOD: Workout of the Day March 18, 2019

WOD

Warm Up

2-3 rounds

10 laying hammie /side

50 ft high knees

50 ft butt kicker

3 kip swing + 1 pull up + 3 kip swing

FLOW

Row 2000 m

Bear Crawl 200 ft

50 Dumbbell sSnatches 35/20 lbs

30 Pull-Ups

Run 800 m

50 Medicine Ball Clean 20/14

150 Band Pull Aparts

40 Med Ball Box Step-Ups 20/14

50 Burpee to 6″ Target

50 Assault Bike Calories

Goal: Not for time and @ 80% intensity