CrossFit Prototype , Integrated Martial Arts – TransCanada WOD
Baseline (Time)
500m row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull ups
Teach:
Rower, AS, Push up, Pull up
500m row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull ups
Teach:
Rower, AS, Push up, Pull up