3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15 kb swings @ 55/35
Performance
A1. row 500/400 meters X 5; rest 30 seconds
A2. 6 forward shoulder rolls (3 each side) X 5; rest 30 seconds
A3. 1-2 rope ascents X 5; rest 2:00
B. 3-D plank X 60 seconds each (accumulated)
A2. 6 forward shoulder rolls (3 each side) X 5; rest 30 seconds
A3. 1-2 rope ascents X 5; rest 2:00
B. 3-D plank X 60 seconds each (accumulated)
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