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.


Front Squat (6×2 @ 80%)


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