Warm up:TC WOD:
Teams of 3
- 75 KB SDHP (70 or 50/45-35)
- 50 Step ups with 45# Plate on 20" box
- 100 Push ups
- 150 Ab MAt sit ups
- 75 Deadlifts 155/105
Here is the catch 1 Member must row the entire time. When person rowing rows 200 meters the tag someone out and they go row. When the team is done with the KB they must now keep the KB with them and it CAN NOT hit the ground if it does 5 Burpee Penality.
Once finished with the dead lifts the rowing can stop and the team has 50 Bar overs while two hold the weight up.