Power Hour: Tuesday May 9

Warm-up: 
400m run, then
for 5 minutes: Row
then
for 5 minutes:
15 DUBs
10 russian kettlebell swings (kettlebell above the shoulder line)
5 Burpees

WOD: 
At 80-90% effort, not for time.
A) For 12 minutes:
35-50 DUBS
20 Cal Row
then
Run 400m
Rest walk about 2 minutes, then proceed to B
B) For 12 minutes:
10 DB push Press 50/35
15 Cal Assault
then
Run 800m
rest walk 2 minutes, then proceed to C
C) For 12 minutes:
15 russian kettlebell swings (kettlebell to above shoulder line) 70/53
12 Burpees
then
Run 1200m

Cash-out:
3 sets –
Max ring rows
Max push-ups

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