Endurance:

C2: Row 8 x 250m 1 minute rest inbetween intervals

WOD:

4 rounds for time:

• 100 ft. walking lunge carry 30# dumbbells
• 24″ box jumps 30 reps
• 20 Pull Ups

100 Situps Butterfly

• 3 x 15 GHD hip extensions
• 3 x 15 Butterfly situps
• 3 x 15 Dead Hang pullups

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