Warm Up 

400 m Run / 500 m Row 

20 Sit Ups 

20 Push Ups 

20 Air Squats 


20 PVC Pass Thrus 


WOD for Time

15 OHS (95/65)

15 Chest to Bar Pull Ups 

15 Squat Snatches (95/65)

15 Chest to Bar Pull Ups 

15 Front Squats (95/65)

15 Chest to Bar Pull Ups 

15 Squat Cleans (95/65)

15 Chest to Bar Pull Ups 

Endurance WOD 

For Time 

50 SU / DU / 400 m Run(500 m Row) 

15 OHS (95/65)

40 SU / DU / 400 

15 Squat Snatch (95/65)

30 SU / DU / 400 

15 Front Squat (95/65)

20 SU / DU / 400 

15 Squat Cleans (95/65)

10 SU / DU / 400 

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