Friday
03/13/1
GHD Sit-ups: 3 x 15
**200m row**
GHD Back extensions 3 x 15
**200m row**
KB Swings: 3 x 15 (70/55)
**200m row**
Wall Ball: 3×15 (20/14)
**200m row**
Pull-ups: 3 x 15
**not a timed WOD, but 30 min cap**
**the first number is the amount of sets and the second is amount of reps**
