`

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

+++++++++++++++++++

Super Set: 4 Rounds ~ Not for Time

A - Front Squat x 5

B - Barbell Hip Thrusts x 8

C - Kettlebell Front Rack Lung x 12 steps

++++++++++++++++++++++++++++++++++

WOD: For Time

1000 meter row, then

3 Rounds of

400 meter run

21 Deadlifts 185/115#

12 Pullups

Comment