Row 500 meters
Dynamic Stretching
2 x 10 pull-ups, hand release push-ups
Strength
Overhead squat 3 x 10 @ 50% 1 RM
WOD
4 RFT
Row 1 minute for Calories
rest 15 seconds
Burpees for 1 minute
rest 15 seconds
Wallball 20/14 for 1 minute
Total number of reps + calories for 4 rounds for total score