September 20, 2017



For time:


100m, 200m, 300m, 400m, 500m, 600m, 700m, 800m, 900m, 1000m Row

10-9-8-7-6-5-4-3-2-1 Seated box jump


Tons of power demand in this workout. Seated box jumps are going to tax the hips and legs, so is the row so stay consistent. 


Main WOD




5 rounds for time (3min rest b/w rds):


20 pull ups

30 push ups

40 sit ups

50 air squats


Hello gymnastics. Your ability to be efficient on these movements will dictate your outcome. Make sure you find proper modifications and scale appropriately. This is a great benchmark and test of muscular endurance!

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