40 seconds on 20 seconds off X 10 rounds of AMRAP cals on the rower then rest 5 minutes then Part B: 40 seconds on 20 seconds off X 10 rounds - 10 thrusters at 95/65 and AMRAP bar hop burpees.
Today's Workout (WOD):
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*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%