3 cycles of 5 min on 2:30 mins off, first 5 mins 1000m row AMRAP burpees over the rower, 2nd 5 minutes run 1000m AMRAP WBs, in the last 5 mins 250 DU AMRAP T2B Score is burpees+WB+T2B
Today's Workout (WOD):
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Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%