Warm-up
20/15 cals on the AB
Then, 1 round for quality
15 GHD sit-ups
15 GHD back ext.
10 strict pull-ups or ring rows
10 push-ups or strict ring dips
10 walking lunges
10 dislocates
10 OHS
10 banded pull-aparts
WOD
3 Stations
-Each a 3 minute AMRAP
-Rest 1min between stations
-Through the order 3x (1,2,3, x3)
Station 1:
“Mo”
500/400m row
*Max mnt. climbers in time left
Station 2:
“Larry”
25/20 cals on AB
*Max burpees in time left
Station 3:
“Curely”
400m run
*Max box jumps in time left
