Warm Up 

400 m Run / 500 m Row 

20 Air Squats 

3 x 5 Strict Pull Ups 

20 Sit Ups 

2 x 10 Thrusters (45/35)

20 Push Ups 


Weight Lift Wednesday

3 x 10 Unbroken Cleans (Climbing) 


2 Rounds for Time 

20 Thrusters (95/65)

20 Pull Ups 

20 Wall Balls (20/14)

20 cal Row 

Endurance WOD 

For Time 

1 Lap Around Parking Lot 

20 cal Row 

50 GHD/Sit Ups 

40 cal Row 

50 Thrusters (75/55)

60 cal Row 

50 Burpees Over Bar 

1 Lap Around Parking Lot 

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