.

Pre Wod/Skill Work
Teams of 2
1 person rows 500 meters while the other person does burpees until the rower is done with their 500.
Repeat for 4 rounds. Each person rows 500 meters 4 times.


Strength: 50' Yoke Carry Or 50' Farmer bar Carry
Goal the Yoke carry is 4 X your body weight.
Goal for the farmer bar carry is 1.5 X your body weight each hand.



WOD: As Many Rounds As Possible In 15 Minutes Of,
8 Ring Dips
10 Box Jumps 24"
95 Pound Barbell Over Head Walking Lunge 12 Steps Total