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 (4×4 @ 90%)


Metcon (Time)

3 Rounds

400m Run

20 KBS 53/35#

20 Wall Balls 20/14″
16 min TC

RX+ 70/53#

RX+ 12’/10′

500m Row (Time)

Max Effort 500m Row