400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

25 Knee Raises 

25 Arm Circles (fwd&bk) 

5 Inchworm w/ Push Up 



20 Minute AMRAP

12 cal Row 

10 KBS (53/35)

50' Walking Lunges 

Endurance WOD 

70 Double Unders(210 singles) 

60 Wall Balls (20/14)

50 Air Squats 

40 Sit Ups 

30 Burpees

20 KBS (53/35)

10 Knee Raises 

*200 m Run at Beginning, after each exercise & at end 

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