Warm Up
8 Minutes of movement:
-200 Meter Row
-6 Wall Balls
-12 box step ups (20”)
WOD
4 rounds: 4 minute clock (EMOM 4 minutes)
-500 M Row
then with remainder of time AMRAP:
-10 Wall Balls
-10 Ab Mat Sit ups
Rest for 2 minutes between rounds
*For WOD complete the buy-in movement (500 Meter Row) then in the remainder of that time As Many Rounds As Possible (AMRAP) the 2 movements listed until the 4 minute clock is complete.