Main – WOD

The 500m Max Effort Row is optional and is listed for your ease in reporting your results for the 500m Row Challenge. Please put your weight and your exact time (to the tenth of a second) in the notes.

Metcon (Time)

As Teams of 2, splitting work evenly:

**Power Snatches are from the hang position.

2000m Row

30 Thrusters 115/85 (Rx+ 135/95)

30 Power Snatches 95/75 (Rx+ 115/85)

50 Thrusters 95/75 (Rx+ 115/85)

50 Power Snatches 75/55 (Rx+ 95/75)

70 Thrusters 75/55 (Rx+ 95/75)

70 Power Snatches 55/35 (Rx+75/55)

100 shuttle sprints (one rep equals one length of the lifting deck)

500m Row (Time)

Max Effort 500m Row