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 (5 Rounds for reps)

5 Rounds

1 min max cal. Bike/Row

1 min Rest

1 min max T2B/Abmats

1 min Rest


500m Row (Time)

Max Effort 500m Row