-Warm Up-


3 minute bike or row 


:30 slow pace 

:30 fast pace 


AmRaP 9


7/7 single arm DB row

25’ bear crawl

25’ Reverse bear crawl

7/7 single arm thrusters 



-WOD-

 

AMRAP 15


20/15 Cal Bike/row

15 Hand Release Push-up

7 Strict chin ups 


FINISHER (Post WOD)


ON A 10:00 RUNNING CLOCK...

HS Walk Play*


*Suggested Drills...

- Pike Walk or HS Hold

- Box Rotation or Wall Walk

- Max Distance Walk