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July 14, 2015

Row 500m
CF Warm up x 2

Group Dynamic

Skill: 15 min EMOM
1. Row for Calories
2. Pistols
3. Handstand Hold

WOD: 9 min AMRAP
21-15-9
Wallballs (20/14)
Kettlebell Swings (53/35)
Double Unders (3:1 singles)

*If you complete the 21-15-9 under the 9 mins, continue back thru to the 21-15-9 again.

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