Welcome to Day 20 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

400 Meter Run

III. DYNAMIC EFFORT

Box squat with light bands 10 x 2 @ 60% (focus on speed)

METCON

Complete 3 Rounds for time of:

• Row 1000m
• 40 Thrusters (45/35)
• 30 Pull-Ups