Conditioning:
Within a 20 min window, find max effort 500m row time and complete 3 rounds of
50reps Alternating Battle Rope (25 each arm)
100m Sled Push @ bodyweight
15/10 DBall over shoulder @ 50lb
20 second Assault Bike Sprint
WOD: “Counter Punch”
TABATA- 45sec work, 15 sec rest (3 rounds)
Box Jump (24/20)
KB SDLHP (53/35)
Alt Pistol Squat
KB Thruster (53/35)
SC: Box Jump (20/16)
KB SDLHP (35/26)
Alt Pistol Squat to box
KB Thruster (35/26)
*Score is total reps completed at the end of 12 min... DON'T LOSE TRACK!!!
