Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
3 Rounds
10 Empty Bar Bench Press
12 Band Row
12 Band Overhead Press
10 Sit-Ups

WOD

For Time

COMPETITIVE

200M Row
20 Sit-Ups
400M Row
30 Sit-Ups
600M Row
40 Sit-Ups
800M Row
50 Sit-Ups
1000M Row

PERFORMANCE

200M Row
10 Sit-Ups
400M Row
20 Sit-Ups
600M Row
30 Sit-Ups
800M Row
40 Sit-Ups
1000M Row

LIFESTYLE

100M Row
5 Sit-Ups
200M Row
10 Sit-Ups
300M Row
15 Sit-Ups
400M Row
20 Sit-Ups
500M Row