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A. Bent Rows – 10-10-10-10; by feel
B. WOD Choices:
“Alpha”
Row 50 Cals
9 Muscle-Ups
100 Dubs
Row 35 Cals
7 Muscle-Ups
75 Dubs
Row 20 Cals
5 Muscle-Ups
50 Dubs

“Bravo”
If you are going to struggle with chest to bars don’t do them, choose pull-Ups
Row 50 Cals
21 Chest to Bars or Pull-Ups
100 Dubs
Row 35 Cals
15 Chest to Bars or Pull-Ups
75 Dubs
Row 20 Cals
9 Chest to Bars or Pull-Ups
50 Dubs

“Charlie”
Row 50 Cals
21 Banded pull-ups
150 Single unders
Row 35 Cals
15 Banded pull-ups
100 Single unders
Row 20 Cals
9 Banded pull-ups
75 Single unders

“Delta”
Row 50 Cals
30 Ring Rows
100 Single-unders
Row 35 Cals
20 Ring Rows
75 Single unders
Row 20 Cals
10 Ring Rows
50 Single unders

C. Plank(if theres time)
Max Time x 3
If you hold for 2 min on the first round add weight