WOD-
Conditioning Program D1
Every 2:00 x 6
50% of last week’s 2:00 test on each machine twice
*You will do each machine twice and you can alternate or do them
back to back
Example with each machine being done twice and then moving on to the next
machine:
Minutes 0:00 and 2:00 are on the bike
Minutes 4:00 and 6:00 are on the ski erg
Minutes 8:00 and 10:00 are on the rower
Then,
As many rounds as possible in 10:00 of
10 Kettlebell swings 53#(35#)
10 Burpee box jump overs 24″(20″)
Run 100 meters
SPRINT-
Row 24 Minutes for Meters
Every 3 Minutes Perform:
5 Burpees Over Rower
10 Ab Mat Sit Ups
