500M row

pushup complex

Hip Mobility 30 GHD Back Extensions Foam Roll Skill Partner ROW/ HoldPartner A - Rows 250m as fast as possible Partner B - Holds KBs in the rack position 1.5/1 goal is total time it takes for both partners to do each movement 3x WOD 14 Min Cap Ascending Ladder 2,2,2...4,4,4...6,6,6...etc Hang Cleans 45/35 Power Wallballs *15 Air Squats after every round