WOD NOTES:
This workout brought to you by Ali.
All levels
Teams of 3,
2 Rounds each for time
Station 1 – 800 m run
Station 2 – 30 DU or 90 SU
Station 3 – 30 calorie row
Only switch stations when runner returns
Sport
After completing the team WOD complete the following
15 minutes
Build up to max 3 RM Front Squat
Rest exactly 3 minutes then…
Max UB Wall balls 20/14
800 m jog as cool down and flush
