16/12 Calorie Row
12 C2B Pull-ups
12 Alternating Dumbbell Snatches (50/35)
*delayed start for the 2nd group and then all rowers will be first come first served throughout the WOD.
Recovery + Midline
5 Sets (NFT)
1 minute Light Bike or 100m Run (Recovery Pace)
20 GHD or Abmat Sit-ups
Ryan and C.C.