Warm-up

2 Rounds:

200m Jog

250/200m Row

10 Push-ups

5 Pull-ups or 10 Ring Rows

MetCon:

Hero WOD “Hamilton” done with partner

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups

*Pace Goal: how consistent can you be across the 3 rounds? around 35-38 minutes

Beginner: 800m Row, 40 knees or hands elevated push-ups, 800m run, 40 Ring Rows

Intermediate: knees or hand elevated push-ups, jumping/banded pull-ups

Advanced: as is

Sport: hand release push-ups, chest to bar