Warmup with 3 rounds of
2′ Jump Rope
10 Inch Worm Pushups
Break in to 4 Groups of 4 and rotate groups on a 5 minute interval until everyone has completed each station. Score = cumulative time
Group 1: 1000m Row for Time
Group 2: 1 Round of Helen (21 KB Swings, 12 Pullups, 400m Run) for Time (must re-enter the building to get your own time)
Group 3: 1000m Run for Time (must re-enter the building to get your own time)
Group 4: 1 Round of Helen for Time (must re-enter the building to get your own time)
Single Arm OH Lunge 4×8 ea leg
Plate Thrusters 4×8