10/5/2017

Warm-up: 12:00  amrap
Row 5 Strokes Legs Only + 5 Strokes Legs + Body + 150m full stroke
20 Walking Lunges
0:15 Chest-to-Wall Handstand or 20′ Bear Walk

WOD: AMRAP 30:
Level 3/2/1
20 Handstand Pushups/Pike Push-ups/KB Press
20 One Legged Squats, alternating, Off a Box,  One Leg Step-up
500m Row

Extra Work: ROW Sprints
3:00 @  easy pace,
2:00 @ moderate pace
1:00 @ slightly aggresive pace
Rest 2:00
8 Sets: 20/15 Calories @ 10
2:00 Rest inbetween intervals

This should be an all out sprint.  Resting on the ground is OK.