Row & Run: 3 Intervals Of:

200 meter Row

400 meter Run

25 Front Squats @30/20kg

*Rest 60 seconds.

WOD: 18 minutes Of 3 X 6 minutes AMRAP:

#1: ME Cal Row

#2: 15 TTB, 15 Wall Ball @20/14lbs

#3: 15 Goblet Squats @24/16kg, 16 Alternating Lunges