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 (5×5 @ 85%)


Metcon (Time)


100 Burpee Pull Ups for time
15 min TC

500m Row (Time)

Max Effort 500m Row