For Time:
1000m Row
400m Run

750m Row
400m Run

500m Row
400m Run

250m Row
400m Run

*If you can not run, choose 2 different modalities each set

Rowing substitutions:

1,000-meter Ski-erg, 2500-meter Echo Bike
750-meter Ski-erg, 1,875-meter Echo Bike
500-meter Ski-erg, 1,250-meter Echo Bike
250-meter Ski-erg, 625-meter Echo Bike

Calories for the Bike

1000m = 60/50
750m = 46/38
500m = 30/25
250m = 14/12

Run substitutions | 1,250/900-meter Echo Bike, 500/400-meter row or Ski-erg

PureFit WOD

For time:
800-m row
200-m run
600-m row
200-m run
400-m row
200-m run
200-m row
200-m run

*If not running pick 2 different modalities.