WARM UP

200 mrun

Line drills

3×5 4 sec pushups

X2 :30 bar hang

ENDURANCE

Teams of 2

2 rounds:

Partner 1

Row for calories

Partner 2

200 m run

15 burpees

Switch

Total number of calories rowed

WOD

Teams of 2:

3 rounds

Partner 1

Row 500 meter sprint then immediately perform:

Max effort bench press @ Body weight

*If body weight is more than 60% of max (do 60% of max)

*Then Partner 2 Works While Partner 1 Rests

*Score = Total Number of Bench Press Reps