.

Extended Warm Up:
Row 1000 Meters
30 Burpees to a 6" Target above
2 Min Double Unders


Strength: Bench Press
8-8-6-6-4-4-2-2
1 Sec Pause @ bottom for each rep


Wod: 5 Rounds
Row 300 Meters
20 Push Ups Off Plates
10 Front Rack Linges 155/115