Warmup:
250m Row
5 Cossack squat (each side)
5 Back stroke (each arm)
5 One arm kettlebell swing (each arm)
10 Around the world (each way)
10 yards Pigs on ice skates
10 Squat to stand
10 Arm circles
10 Burpees
S/S/S:
Eccentric Pull-ups
WOD:
30-20-10 reps, for time of:
Kettlebell Swing (American), 53/36 lbs
Slamball, 25/15 lbs
Row Calories
If out of Rowers, Use Assault bike for calories
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