WOD: Runs, Rows, Sit-ups
For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups
Extra work (3 points):
Four rounds for quality (not time):
Max reps pull-ups (men: deadhang; women: kipping; use bands as needed)
4 slow squats facing wall, hands up
Hollow body hold, 20 seconds
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16:25
16:25
13:46