Warm-up
Coach’s choice

WOD prep
Rowing technique

WOD

Seven 2 minute rounds with 1 minute rest between rounds

2 minutes of work
10 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
15 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
20 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
25 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
30 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
35 ab-mat-situps
With remaining time max cal row.

rest 1 minute

2 minutes of work
40 ab-mat-situps
With remaining time max cal row.

*Your score is your total calories

Post WOD
Psoas Kettle bell smash 2 minutes per side