For 30 minutes
1. row 16/12 calories
2. 8 burpee BJ over 24/20
3. 4 Bar MU
4. AMRAP WB
5. Rest minute
Score is total WB
Strength Program:
Test 1 RM squat, bench,dead,
Today's Workout (WOD):
Featured
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%