Mobility

2 rounds
wrist stretch
:30 hold – palms facing away from you
:30 hold – palms facing towards you
10 Thoracic rotations per side
:30 hold – super front rack hold (per arm)

Video demonstration of movements:
https://www.youtube.com/watch?v=pwV_KDZv56c&feature=youtu.be

200m run
18 toes-to-bar
15 wall balls (20/14)
12 box jumps (24/20)
400m run
18 toes-to-bar
15 wall balls
12 box jumps
800m run
18 toes-to-bar
15 wall balls
12 box jumps

Row Conditioning

40 calorie row
Rest 2 minutes
30 calorie row
Rest 90 seconds
20 Calorie row

Record score as total time (including rest)