2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run

MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups

WOD GOALS + GUIDANCE: Sweatfest on a Friday?! YUP! For these two rounders, push the rows and runs to complete them in about two minutes. Chip away at the push ups in sets of five to ten from the very beginning, to avoid going to failure. Scale the number reps, so you can complete them in 3 minutes or less. The farmer’s carry (with 2 kettlebells) will take about two minutes. Take a break at the 100 meter turn around to give your grip a quick shake out and shuttle your way back. Sit ups (2:00), the final movement outside of rowing/running, are your opportunity to breathe, make up some ground, and get ready either for the second round or to PUSH the final 400 meters. Target 25-30 minutes.