A. Prep for WOD

B. Conditioning

Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

C. Accessory
KB Hammer Curls: 4 x 10reps
between sets Banded Pullaparts

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