A.

Health + Fitness + Performance: 

4 Sets:

10/10 Single Arm DB Bench (All 10 reps on one side then switch arms) 

– Rest 30 sec

10 Bent Over Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

For Time: 15 Min Time Cap 

40/30 Cal Row

Into

40-30-20-10

Ab Mat Sit Ups 

Elevated Push Ups 

Into 

40/30 Cal Row

Fitness WOD + Performance WOD:

For Time: 15 Min Time Cap 

50/40 Cal Row

Into

40-30-20-10

Ab Mat Sit Ups 

Push Ups 

Into 

50/40 Cal Row