Warm Up
3 rounds
50′ running backwards
100′ running forward
10 kb deadlifts
10 roll to v sit
WOD
Every minute on the minute for 20 mins
Min 1 : 30 second heavy sled pull (face the sled and walk backwards)
Min 2 : 200m run
Min 3 : 15/12 cal row
Min 4 : 20 abmat sit ups
After Party
2 minute AMRAP of:
med ball over tallest pull up bar (30/20)