WOD- for time
1000m row or 1000m run
90 jumping jacks
80 air squats
70 jumping lunges
60 one arm push press 45/25# switch arms as needed sub barbell push press 45/33#
50 mountain climbers (50 total not 100)
40 burpees
30 handstand push-ups sub elevated push-ups
20 front squats 155/108, masters 135/93#
10 rope climbs sub 10 rope pulls from ground sub 10 strict pull-ups
WOD- EMOTM for 8 min
10 kb swings 70/53# masters 53/35#
7 pull-ups sub jumping pull-ups