Warmup
4 rounds
15 x OHS (broomstick)
15 x Pushups
WOD
Row 1200m
10 Pistols Each Leg (down to middle box)
21 Ring Dips
Row 800m
10 Pistols Each Leg (down to middle box)
21 Ring Dips
Row 400m
10 Pistols Each Leg (down to middle box)
21 Ring Dips
Time 25.40
After
8 x OHS @20kg
5 x OHS @30kg
5 x OHS @40kg
5 x OHS @40kg (Grp 1 requirement)
1 x Rope climb just for fun
