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 (6×6 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 Double Under
15 Strict Press 45/35#
10 SDLHP 53/35#
500m Row (Time)
Max Effort 500m Row