1. Warm up
2. Strength
Snatch Grip Deadlift
3-3-3-3-3
3. WOD
Either SPA Town Throwdown
or
1 min row
1 min Pull up
2 min row
2 min pull up
3 min row
3 min pull up
Score is the number of calories rowed added to the total number of pull ups
4. Recovery
FR spine