The One and ONLY Island Box!
WOD 4 x 200m Sprints
run 200m rest EXACTLY 1 min from finish time
score is total time.
Scale for those with Knee/Ankle issues is 1 min Row intervals.
Strength
10×1 Squat Cleans (or Power Clean)
Pick a weight and go up
Core/Ruck
100 Flutterkicks 4ct
70/53 Farmers carry for 1 Lap sidewalk to sidewalk each time you BREAK FLUTTERKICKS!!