Warm up:
100 m run
10 ball slams
D&B bear crawl
100 m run
10 push ups
D&B sideways plank walk
Test: 500 m row
WOD 1 - 5:00
5 - push ups with release at bottom
10 - sit ups
15 - KB high pulls (all arms)
100 m farmers carry DB
5 min mobility
WOD 2 - 5:00
20 russian twist
10 ball slams
20 side to side wall taps
100 m O/H walk with ball
*L+R= 1 for russian twists and wall taps