Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

• 30 Air Squats
• 20 Pass Throughs
• 30 Overhead Squats

SKILL

Complete 3 rounds for time of:

• 3, 15 Foot Rope Climb
• Run 400 Meters

STRENGTH

Weighted Pull Up 3-2-2-1-1-1-1-1

WOD

• Row 1000 Meters
• 50 Double Unders
• Row 750 Meters
• 100 Double Unders
• Row 500 Meters
• 150 Double Unders