Tuesday - WOD 180 - Armed up

Group warm up
Then
3 rounds of
200 meter row
10 pushups
10 hollow rocks

Strength
Bench press
15 mins to find a 3RM

Metcon
Stations
4 rounds
A. rowing (for calories)
B. Hang Squat snatch 95/65
C. Med ball sit ups 20/14
D. Ring rows

*1 minute at each station
**have athletes stsrt at various stations, but stay in order.