Warm Up

Repeat For 5 Minutes
10 Lunges
10 KB Good Mornings
5 Sit Ups
5 Ring Rows/Pull Ups
5 Inch Worm to Push Ups

WOD

For Time ~ Teams of 4 (Partner up 2 and 2)
Team 1 Rows.
Once Team 1 Finishes Rowing, They Move Onto The Work Portion
Team 2 Starts the Row, Moving to the Work Portion Once They Finish the Row.
Time is When all 4 Athletes Have Finished all Movements with a High Five

All Reps Are Split between Teams of 2

100 Cal Row
100 Sit Ups
100 KBS
100 KB Lunges
100 Pull Ups/Ring Rows
20 Wall Walks/Inch Worm with Push Up

Cool Down & Dismissal
100m Walk

Quad Stretch
Hip Flexor Stretch
Forward Fold