we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat.

Warm Up-

4 Rounds
5 Pull ups
10 push Ups
15 Squats

Strength- Bench Press

Wod-
1000 Meter row buy in
–Then–
5 Rounds
100 M Farmer carry with KB or Dumbbell, one each hand
9 Thrusters 95/65
2/1 Rope Climb (sub 15 ring rows, 12 pull ups, or 4 pulls from the ground)