Warm up
3 rounds for time
200m run
10 squats
10 pull ups

Do one round of 10 cals and 10 wall balls to get used to the wod
*take 5-10 minutes to go through some rowing and wall ball tips and tricks.

Wod is
19 Minute Amrap
19 Wall Balls
19 Cal bike or row or a 300 meter run (to the sidewalk and back)

*would really prefer you biked or rowed, ski erg also available for use
*bike will be the tougher of the two for most people.