WOD
[A] Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

[COMPETITION TRAINING]
[B] Deadlift 3-3-3

[C] For time:
Row 1500 Cal/hr (1250 Cal/hr)

Time starts once you are above specified calories per hour and stops when you drop below for longer than 2 strokes.

 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift