WARM UP:

Row 500 meters

SKILL:

Complete 3 rounds of:

• 5 Turkish Get Ups Each Arm
• 10 Back Extensions
• 10 Pull Ups

WOD:

“Mr. Joshua”

Complete 5 Rounds For Time Of:

• Run 400 Meters
• 30 Glute-Ham Sit-Ups

• 15 Deadlifts (250/175)