SEALFIT OP WOD 12/7

Baseline
3 sets:
150 Single Unders, 10 step (5/5) Death March (40#), 10 Air Squats, 10 Supermans

Stamina
4 Rounds not for time:
12 KB Windmill (6/6), 25 yard Standing Hand over Hand Rope Prowler Pull (+ 50#), 100 yard Bear Crawl

Work Capacity
3 Rounds, each for time:
500m Row
21 DB Thruster, 35#
21 Double Unders
*Rest 2 min btwn rounds
5:16, 5:00, 5:06