Endurance: 

• 750m warm up row
• Dynamic Gym Drills
• 20s/10s x 10 sets Sprint Rowing all out efforts

WOD:   For Time….
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
30 Pushups

Durability:  Run 1 – 3 miles

Endurance: 

• Dynamic Gym Drills
• Synovial Fluid Warm Up

“EDT”

20s x 4 reps x 10sets

• Russian Swings
• American Swing
• Push Ups
• SDLHP
• Burpee Clean
• Thrusting situps
• Goblet Squat