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WOD Choices:
“Alpha”
HSPU – 50 reps
+
Rest :60 sec
+
Row 60 cals
50 Toes to bar
150 dubs
+
rest 2 min
+
50 Ring Dips
+
rest 3 min
+
Row 1000 meter TT

Bravo
HSPU(20-30)
Row 50 cals, 40 Toes to Bar, 60-100 Dubs
30 Ring Dips
Row 1000 meters
Charlie
Tabata HS hold(:20 on :10 off for 8 rounds)
Row 50 cals, 40 Knees to Chest, 60 dubs or 200 singles
30-50 push-ups
Row 1000 meters
Delta
Tabata HS hold
Row 40 cals, 40 hanging knee tucks or weighted sit-ups(med ball on chest)
30 Push-ups
Row 1000 meters