WU: 3 Stations
1 Minute Easy Row
1 Minute Active Spidermans
1 Minute Slamball Ball Foot Taps

1 Minute Moderate Row
1 Minute Active Samson + Air Squat
1 Minute Slamball Deadlifts

1 Minute Faster Row
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press

**If you have enough rowers, start everyone on the rowers. If not, start athletes on different stations and rotate through.

Prep: Slamball Squat Hold
Child’s Pose on Slamball
Pigeon Pose
Strength: 10min Abs

WOD: Teams of 3
10/7 Calorie Row
20 Slamballs 20/14 (rubber medballs)
10 Shuttle Runs (20yds – one length of track – down and back 5 times)

100m Run
Slamballs 14/10
5 plate pushes 20yds – one length of track 25lbs