All I need are some tasty waves, a cool buzz, and I'm fine.

Strength:

4 Rounds not for time

10 Wall squats
10 Bent row with an empty bar
:30 L-Sit


WOD

4x
With a 4 minute running clock preform the following:

3 Rounds
10 Anchored situps
10 KBS 53/35#
10 Burpee
- Rest 2 minutes-


Meaning, you have 4 minutes to complete 3 rounds. After the 4 minutes is up or you finish 3 rounds (which ever comes first), you immediately go into 2 minutes of rest.   Complete this 4 times.   Score by total number of reps for the entire wod.

Stretch out the back and legs.... this one sneaks up on you!