11.01.17: EWOD

A. 50 Cal Row

B. Core Work- 4 Rounds of 25 Ab Mat Sit-ups/1 Min Plank Hold 

C. For Time: 

4 Rounds of

400 meter Run

2 Rope Climbs

20 Burpee Box Jumps (24#/20#)

6 Pull-Ups

Then

1000m Row

D. ROMWOD