Warm Up: Sally Up Sally Down + 400m Run
Benchmark: 1km Row For Time (100% effort)
WOD – 3 Rounds for Time
50m Swim
50m Lunge
50 Double Unders
Non-Swim Option = 1000m Row (for bad excuses) 500m Row (for reasonable excuses)
Finisher: 30 Press Outs For Time
