SWOD

EMOTM x10

Odd - 10/7 Calorie Row

Even - 40ft Handstand Walk (sub with 20-30 second hold)

WOD

RX'D

15 Minute AMRAP

500 Meter Row

400 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 50#/35#

INTERMEDIATE

15 Minute AMRAP

400 Meter Row

300 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 35#/20#

BEGINNER

15 Minute AMRAP

350 Meter Row

300 Meter Run

40ft Walking Lunges