Warm-up: 500m row 10 pushups 400m run 10 squats 250m row 10 burpees 200m run 10 squat jumps Metcon: 3 rounds 1 minute work at each station for max reps box jumps (20") push press (95/65) Goblet Squats (35/26) Row for Calories Rest minute Post Wod: 3 sets 10 each y's, t's & w's 15-20 GHD sit-ups 10 strict hanging leg raises