Saturday – November 14


200 M Run 

250/200 M Row 

24 Alternating DB Snatch 

20 Handstand Push Ups 

16 Pull Ups 

*Work can be split however teams choose, however they must rotate run/row each round.


The movements can be split into anywhere from 2-4 sets each time to keep it moving and consistent. Keep in mind, the longest rest you’ll get will be when your teammate is either rowing or running. Work hard knowing that will be 50-60+ seconds of rest each time.