3 seperate WODs with a 7 minute time cap. 2 minute rest in between each - score is total rest.
WOD 1 - Row 100/80 calories.
WOD 2 - 75 WB 20/14, 150 DU,
WOD 3 - 15 rounds of 1 squat clean thruster at 185/125 and 4 bar hop burpees.
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%