WOD-
Every 4:00 x 3
Row 500 meters at a conversation pace, then at the 12:00 mark
As many rounds as possible in 20:00 of
Row 10 calories
10 Wallballs 20#(14#)
10 Burpees over the rower
*Add 5 reps to each round
Example:
Round 2 =
Row 15 calories
15 Wallballs
15 Burpees over the rower
SPRINT-
For Time:
21-15-9
DB Clusters
Burpee Box Jump Overs
Rest 2 min
9-15-21
Burpee Box Jump Overs
DB Clusters
