WOD-
Athlete’s choice of:
Row 5 x 5:00 minutes with 1:00 rest between
Ski Erg. 1000m, 800m, 1000m, 600m, 1000m, 400m, 1000m, 200m
Rest 1:00 between distance
Bike 5:00 moderate, 2:00 easy spin, 4:00 moderate, 2:00 easy spin, 3:00 moderate 2:00 easy
spin, 2:00 moderate 2:00 easy spin, 1:00 moderate, 2:00 easy spin*
*For the easy spin, you just have to keep the peddles moving. The moderate pace should be
around 300 watts
SPRINT-
Barbra
5 Rounds For Time:
20 Pull Ups
30 Push Ups
40 AbMat Sit Ups
50 Air Squats
Rest 3 Minutes Between Rounds
