Warm Up

400 m Run / 500 m Row

20 Arm Circles (fwd & bk)

20 Air Squats

15 GHD Sit Ups

15 Push Ups

15 Bicycles

15 Lunges

5 Inchworm with Push Up



300 m Sprint

200 m Sprint

100 m Sprint


WOD For Time

50 cal Row

40 Front Squats (135/95)

30 T 2 B

20 Push Jerks (135/95)

10 Muscle Ups (1 = 3 Dips + 3 Pull Ups)


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