This is a long wod.
We will be time capping at 25 minutes. Take a look at the second fitness option. If you are intimidated by these numbers, this is an excellent option.
Use 135/75 or 50% of 1 rep max
Wall Balls (20/14)
Chest To Bar Pull Ups
*400 Meter Run after each round
FITNESS: 14/10, Ring Rows, 200 meter run
Fitness AMRAP: Another fitness option is to make this wod an AMRAP and to cycle 12/8 Cal row, 12 wall balls, 12 pullups or ring rows and a 200 meter run