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.


Overhead Squat (3×10 @ 75% max snatch)


Metcon (Time)

5 Rounds

15 Power Snatches 75/45#

50 Double Unders
20 min TC

RX+ 95/65#

500m Row (Time)

Max Effort 500m Row