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.
Weightlifting
Front Squat (6×2 @ 80%)
Metcon
Metcon (Time)
45 Wall Balls 20/14#
30 Box Jumps 24/20″
15 Pull Ups
400m Run
15 Pull Ups
30 Burpees
45 KB Thrusters 35/20#
18 min TC
500m Row (Time)
Max Effort 500m Row