Skill w/u 12 minute cycle of following exercises-
(2/1) Rope climbs or hand over hand, 10 TTB or TTR or knee raises, 10 light KB swings, 30 du’s or singles, 200 meter run or 250m row
WOD
200/400/800/400/200 meter runs
15 med ball sit ups after each run (20/14)
(22 minute time cap)
