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ENDURANCE-
W11 D3
Run,Row or Bike
1200m, 1000m, 1200mm, 800, 1200m, 600m, 1200m, 400m, 1200m, 200m with 2min rest between efforts
RPE 3 – 5
WOD-
As many rounds as possible in
22:00 of:
20 Unbroken Wall Balls*
20 Box Jumps 24″(20″) no rebound
20 AbMat Sit-ups
20 Burpees
*Must finish the set unbroken or
start over. Choose a lighter ball
that allow you to work on stamina
and local muscle endurance!”
At home version/options
As many rounds as possible in
22:00 of:
20 Unbroken Thrusters*
20 Box Jumps 24″(20″) no rebound
20 AbMat Sit-ups
20 Burpees
*Must finish the set unbroken or
start over. Work on stamina and use
a lighter weight to train your body
to do bigger sets.
If you don’t have a box a park bench
works really well!”
