WOD:

In 3 Min, perform:

500M Row

then, Max KB Swings (70/53)

Rest 4 Min

In 5 Min, perform:

1K Row

then, Max Goblet Squats (70/53)

Rest 8 Min

In 10 Min perform:

2K Row

then, Max Double KB thrusters (50/35)

For KB Thrusters, Video courtesy of Barbell Shrugged…

Scaling Options:

KB Weight -> As needed

If someone can’t row, than Assault bike. Distances : .7 mile, 1.4 mile, and 2.8 mile, respectively

Cool Down:

Reverse Hyper Ext 4×20

Couch Stretch – 2 min per leg