Warm up

200m row (slow)

5 pushups

5 presses

200m row (moderate)

5 v-ups

5 superman holds for 5 secs

200m row (fast)

5 pushups

5 presses

WOD: For time:

10-20-30-40-50

Cal Row

Push Press (115/85/65)

*after each set do 10 TTB

Minimal Equipment:

Sub Row for Run

10 (100m) 20 (200m) 30 (300m) 40 (400m) 50 (600m)

No Equipment: Sub barbell for ODD OBJECT and Sub TTB for V-UPS

Cash out: 250m Row or run for time!