WARM UP 400m run 8:00 Coach Stretch ENDURANCE “Annie” (10:00) 50-40-30-20-10 DU Sit-ups WOD Min 1.   10 Cal Rower Min 2.   10 Lunge Jumps (each) Min 3.   10 Burpees onto plate Min 4.   20 Russian KBS (32/24) Min 5.   15 Ring Rows Min 6.   Rest  

WARM UP 200m Row 2 rounds: 1 Set of fence drills 10 Lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL 4 Min ME C2B Pull-ups *Break up into several small sets WOD 30 WBS (20/14) 500m Row 30 Burpees 400m Row 30 T2B 300m Row 30 KBS (32/24) 200m Row 30