Warm Up

400 m Run / 500 m Row

10 Burpees

15 KBS (53/35)

20 GHD Sit Ups

25 Push Ups

x 2

Strength/Skill Work:

Coach Choice After WOD



For Time

1000 m Row



KBS (53/35)

OHS (95/65)


1 Mile Run / 1600 m Row

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