CrossFit WOD
A. 1000 Meter Row, then 5 Rounds for time of:
25 Wallballs (20/14)
15 Pull-ups
B. NFT – 2-3 rounds
25 hollow rocks + 25 Superman + 1:00 Plank
Endurance
A. 8 Hill sprints on the 2:00
B. 8 intervals of :30 work/:30 rest – killer rope
C. 8 intervals of :30 work/:30 rest – ab mat sit-ups
D. 8 intervals of :30 work/:30 rest – row