Today’s WOD is for those who love endurance and those who need to work on endurance so really it is for everybody! Please bring your own timing device, you should have 4 scores at the end of this. 1 score per round that does not include rest and 1 total score that includes the start to finish time including rest.
SWOD:
3X10 Ring Row Elevated Feet
3X10 Bent Over Barbell Row
3X10 Scapular Pull-ups

WOD:
3 RFT
Row 500 M
Run 400 M
Rest 3 Mins