Warm-up
45s On|15s Rest
Row – No Straps
Hollow Hold
Row – Eyes Closed
Burpee Lateral Jumps
Row
Active BB FS Hold
Then Row 300 at race pace
Mobility
Quad Rolling
Couch Stretch
Nutrition Challenge Benchmark WOD Retest
At 0:00:
1000m Row for time
At 8:00 – 18:00:
Establish a 1 RM Clean and Jerk
At 20:00:
3 Rounds
20|15 Calorie Row
15 Thrusters 95|65
15 Burpees Lateral Jumps
32 Minute Cap
*Record three separate scores
1000m Row Time
1RM Weight
Metcon Time
Level 2- 115|75
Level 1 – 95|55
Extra Work
Weighted Pull Up
2-2-2-2
Then 1 set of max strict pull ups unweighted