.

Pre WOD/Skill Work
Row 1000 Meters
Run 580 Meters (3 x Around the building)

5 Sets X 3 Reps Front Squat
Up to 225# (155#) No Oly Shoes and No Racks. You Must Clean The Weight From The Bottom.



WOD: 4 Rounds For Time Of,
Run 400 Meters
20 Push Ups
20 Sit Ups