- Warm Up – Not For time, broken up however you like
- 100 double Unders
- 25 Push Ups
- 20 Lunges
- 15 Supermans
- 10 second Hollow Hold
- WOD – For Time – Partner up with someone on a rower. Match up with someone who will push you.
- 500m Row
- 50 Wall Balls (20#/14#)
- 400m Row
- 40 Wall Balls
- 300m Row
- 30 Wall Balls
- 200m Row
- 20 Wall Balls
- 100m Row
- 10 Wall Balls
- Accessory – Foam Roll Quads – Hip Stretch on Wall
