Wu Wod 3 rounds 200 m row 15 Russian Kb swings 10 Pullups 5 pistol squats Core Work: 30-20-10 GHD situps Hollow Rocks Bicycle Crunches Leg Raises Overhead Squats 5 reps @ 65% 3 Reps @ 85% 3 reps @ 85% 3 Reps @ 85% 2 reps @ 95% Conditioning: 4 Rounds for time Buy In: 400 m Run 20 OHS @ 115 20 30′ Box jumps Buy out : 800 m row