“Chicken & Waffles”
Time cap: 30 mins
Time domain: 22-27 mins

Level 3
3 rounds for time of:
Row, 1000 m
100 Double Unders
20 Renegade Rows, 50/35 lbs
10 L/10 R Kettlebell Contralateral Front Rack Step-ups, 2/1,5 pood, 24/20 in

Level 2
3 rounds for time of:
Row, 1000 m
50 Double Unders
20 Renegade Rows, 35/25 lbs
10 L/10 R Kettlebell Contralateral Front Rack Step-ups, 1.5/1 pood, 24/20 in

Level 1
3 rounds for time of:
Row, 800/650 m
150 Single Unders
20 Plank Shoulder Taps
10 Goblet Box Step-ups, pick load, 20 in