Run or Row 400m
3 Rounds
7 PushUp
7 SupineRow
14 Squat

1) BenchPress 4×3; Rest as needed

2) AMRAP12
7 RingDip
14 WallBall 20/14#

RestWalk 200m
Roll / Stretch

CFBurn at 9am- Time for the Burn!

Warm up Mob=see board
3-8 pullups (scale up)
7-10 true pushups

5 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Sam W. is all Signed up for The World Wide WOD Comp! Are you…10885508_827684583970036_2014497673148720580_n


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