WOD:1.19.17

Choose your adventure…

Endurance:
1k Row
2min Rest
(500m Row, 30s Rest)x2
2min Rest
(350m Row, 30s Rest)x3
2min Rest
(200m Row, 30s Rest)x4

Flush: 25min AMRAP
10 Burpee
20 Sit-Ups
30 KBS
40 DU
50sec OH Hold

Weightlifting:
A) Snatch, work up to a heavy 1RM
B) C&J, work up to a heavy 1RM
C) Back Squat: 75%/2, 85%/1, 80%/2, 90%/1, 85%/2, 95%/1