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WOD:

1) Every 1:30 x 14 sets:

Odd – 100m Run + 5/side Single Leg Kettlebell Deadlift

Even – 15 Box Jumps 24/20 + 50ft Crab Walk

For the run push the pace a little make yourself work, and then work to control you balance and slow things down on the Deadlifts. Move right from the Box Jumps to the Crab Walk. Scale the Box Jump height as needed.

2) 12 minute AMRAP:

12 Ball Slams 40/30

9 Ring Rows

6 Burpees

Extra Work:

3) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.

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