12-8-16

Team Wod 30 min to row as many meters as possible. 1 teamate completes a round then you switch. 1 round is: 15 Pulls on the rower 10 Bench Press (105/75) then At the 15 min mark finish the round you are on then complete 100 med ball sit-ups together then continue rowing *it would probably be good to check your meters when you go to the sit-ups as the rower will turn off before you get back to it*

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike