WOD:

1) Every 8:00 x 5 sets:

20 Ring Rows

20 Ball Slams 40/30

20 Push-ups

20 Dumbbell Jumping Goblet Squats 35/25

400m Run

Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed.

Extra Work:

2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps

Rest 90-120 seconds between sets. Focus on positioning over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE