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WOD

5 Rounds Row for Cal (5 Rounds for reps)

5 Rounds

1 Min Row for Cals

1 Min 3 Hang Power Cleans for Load

1 Min Rest

Score Cals rowed per round

Score weight lifted per round

The goal is to row as many calories

as you can per minute, then with

the next minute lift a max load 3

times.

5 Rounds 3 Hang Cleans for Load (5 Rounds for weight)

5 Rounds

1 Min Row for Cals

1 Min 3 Hang Power Cleans for Load

1 Min Rest

Score Cals rowed per round

Score weight lifted per round

The goal is to row as many calories

as you can per minute, then with

the next minute lift a max load 3

times.

OPTIONAL ENDURANCE

OE: OPTIONAL END – 150 Burpees (Time)

150 Burpees for time

Wear a vest if you have one

OE: OPTIONAL END- 4x400m Run (4 Rounds for time)

Run 4 x 400 meter

Rest time of run

All out effort

*Score is each run time