Move

1) 30 Min. AMRAP
400m Row
10 Push Ups
200m Run
10 Thrusters
*Rest 1 Minute

Train

1) Chuck Heavy (Hero WOD)

For Time (40 Min. Time Cap)
1 Mile Row
100 Push Ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row

Stimulus

1) We completed this workout on 10/07/23 so check back if you have a previous time to beat! You will have roughly 7 minutes per station to complete this workout in the time cap. The row should take roughly 7 minutes or less each time. Thrusters are light but have a ton of volume. Break these up into challenging sets, saving a little in the tank for the last row.

Partner Version: teams of 2
Split up the rows and runs (switch every 200m) so each person goes 4 times for each cardio piece.
Push Ups and Thrusters are done together (each has their own barbell and work at the same time.

Extra Credit

Strict Dips: 5 x 5 (Rest 2-3 Minutes b/n sets)