10.12.24 WOD

3 sets:
10 DB lat pull overs
10 Front plate raise
Rest :60 seconds between sets

2 sets:
8 Hanging knee raises
16 Russian twist
Rest :60 seconds between sets

Then…

Every 3:00 x 24:00 (2 rounds through)

1st 3:00 window:
500/400m row

2nd 3:00 window:
2 rounds:
8 Alternating DB Snatch
15 Wallballs

3rd 3:00 window:
40/30 cal bike

4th 3:00 window:
AMRAP box step-ups

the score is total number of box step-ups