Warm Up

400 m Run / 500 m Row 

20 GHD 

20 Air Squats 

15 Knee Raises

5 Inchworm with Push Up 



1 Mile Run (2000 m Row)

2000 m Row 

1 Mile Run (2000 m Row) 

Challenge Group WOD

For Time 

1 Mile Run 

10 KBS 

10 Burpees 

100 m Run (to the Times box) 

20 KBS 

20 Burpees

200 m Run (to the stop sign & back) 

30 KBS 

30 Burpees 

300 m Run (to the stop sign & back and then to Times box & back) 

40 KBS 

40 Burpees 

400 m Run (2 x down & back) 

1 Mile Run 

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