A. Front Squat
- Take 15 minutes to establish a heavy triple
B. 3 sets, not for time, of:
- 15-45 second Wall Facing Handstand
- 10-50 unbroken Double-Unders
- 5-10 Pull-Ups (your choice)
C. In teams of 2-3, complete, for time:
- 3000 meter Row
*Start with a 20 stroke rate and build the rate every 2 minutes.
*If the stroke rate is over the prescribe rate, there will be 5 Burpee punishment for all team members!