200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work #1 - Strict Pull Ups
2 Sets Max Reps
*Rest 3 Mins between sets
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Skill Work #2 - Wall Walks
Max Reps in 3 Mins
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WOD: For time
50-40-30-20-10
Bike Calories
Row / Ski Calories
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Extra Credit / Optional
4 x 400 Meter Runs
Rest 1:1 ratio