Workout of the Day

As many reps as possible in 15 mins of:
Assault Bike Calories, 5 mins
Run, 4 mins
Burpee Box Jump, 24/20 in, 3 mins
Squat Clean Thruster, 40/30kg, 2 mins
Ring Dip, 1 min

Extra Training
Back Squat 3 Reps
(should be done before 8am wod)

Each for time:
Row 1500 m
Row 750 m
Row 500 m
Row 1500 m
Row 750 m
Row 500 m
Rest 1:1 between rows.
(preferably done after 8am wod)

** Log results on Beyond the Whiteboard

OR Log your Results via your WODIFY account**