WARM UP:

800 M. Row or Run 

3 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS 

10 S2O 

Then:

Mobility 

LIFT:

Warm up S2O 

WOD: (Teams of 4)

For Time:

Team 7K Row

*One person at a time. 

**While one person rows the other athletes must complete:

100 T2B 

50 S2O (165/115) (155/105) (135/95) (115/75)

100 HSPU

50 Muscle Ups 

***You may sub out as needed. 

****Sub. MU for C2B Pull Ups Accordingly.

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