ENDURANCE-
Bike, Run, or Row
10:00 – 15:00 @ RPE 3 – 5
Then
3 x 1:30 @ RPE 8+
Rest 2:00 – 3:00 between
3 x :45 @ RPE 8+
Rest 2:00 – 3:00 between
WOD-
Every minute on the minute for 24:00
Minute 1 = 8 – 12 Deadlifts
Minute 2 = 8 – 12 Ring rows
Minute 3 = 50 Double unders
Minute 4 = Rest
Programmed in the gym,
Deadlift weight = 155# – 205#(105# – 135#)
Mods =
Deadlifts = 1 KB or DB, do 8 reps right side
8 reps left side
Ring rows = Bent over rows with barbell, db, or kb
If have 1 DB or KB, do 8 reps on each side
Double unders = Single unders x 50, 50 bunny hops or hip taps
