WOD-
Rowing Conditioning:
1,000m Max Effort Sprint
Rest 4 min, then…
For Time:
Row 250m
10 Ring Muscle Ups
Row 500m
5 Ring Muscle Ups
Row 500m
5 Ring Muscle Ups
Row 250m
10 Ring Muscle Ups
SPRINT-
2 Rounds for time of:
Bike 50(40) calories or Ski 60(45) calories
40 Dumbbell deadlifts
20 Burpees over the dumbbells
