Pre WOD

Every minute on the minute for 15 minutes

1st min: 5 bent over barbell rows

2nd min: 5 strict pullups

3rd min: 10 ring rows

Workout of the Day

For time:

800 meter run

40 hand release pushups

600 meter run

30 hand release pushups

400 meter run

20 hand release pushups

200 meter run

10 hand release pushups