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):
Featured
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back