Warm Up 

400 m Run / 500 m Row 

25 Air Squats

20 Sit Ups 

15 Push Ups 

10 Strict Pull Ups 

5 Inchworm w/ Pushups 



3 Rounds for Time 

500 m Row

400 m Run 

30 AbMat Sit Ups

20 Pull Ups 

Endurance WOD 

4 Rounds for Time

500 m Row 

400 m Run 

30 AbMat Sit Ups

20 Wall Balls (20/14)

10 Back Squats from Rack (135/95)

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