:startwod:
Warm Up
2 Rounds
Row 250 Meters
10 Burpees
Strength WOD
Thrusters 3 – 3 – 3
Speed WOD
Sprint 100 Yards x 5
(2 Minute rest between efforts)
Endurance WOD
Run 1 Mile for time
Core WOD
3 Rounds
10 Glute Ham Sit Ups
10 Back Extensions
:endwod:
