WOD:

#grind starts now (15 Min Cap)

30/24 Calorie Row

30 Hand Release Push-ups

30 Dumbbell Snatches (50/35lbs)

300m Run (If not running, 12 Cal Bike)

20/15 Calorie Row

20 Hand Release Push-ups

20 Dumbbell Snatches

200m Run (If not running, 9 Cal Bike)

10/7 Calorie Row

10 Hand Release Push-ups

10 Dumbbell Snatches

100m Run (If not running, 6 Cal Bike)

CASHOUT:

1-3 Sets of:

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

:30 Sec L Sit (Scale to Hollow Hold)

Rest 45 seconds