-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