Thanks Bess

Warm Up:
400m row, PVC Shoulder, 10 empty bar clean pulls, 10 bar front squats. (if all rowers are taken, start with PVC then switch)

Buy in:
3 each Thruster & Power Clean

WOD:
From Forgednc.com

800m Run
18 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
600m Run
16 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
400m Run
14 each:
Thruster
Box Jumps 24/20
Push up
Power Clean
200m run
12 each:
Thruster
Box Jumps 24/20
Push up
Power Clean

Cash out: 25 Russian Twist each side

All workouts will be scaled to your individual fitness level.