Pre-WOD
Find one rep max Bench Press

Option 1 - For Time
-20 Burpees
-200 meter Walking Lunges
-20 Burpees

Option 2-For Time
-400 meter Walking Lunges
-every minute do 4 Burpees

Post
-100 Ab Mat Sit Ups
or
-50 GHD Sit Ups