Warm Up -
Run x 800m
Row x 1000m
Sit-ups x 20
Squats x 20
Box Jumps x 20 (12" box)

WOD for time
Run x 800m
KB Swing (2 pood for Rx) x 28 -26lb
Strict Pull-ups x 28 - used green band. Could do two in a row then had to rest and reset
KB Clean & Jerk (2pood for Rx) x 28 (I did Swings) -35lb
Strict Pull-ups x 28 - same as above
Run x 800m

HR MAX -180
HR AVG - 131
951 Cals
22:06 in the zone - 144-161