Part A:
12 minute EMOM -
1 - 3 rope climbs
2 - 6 MU
3 - 12 Strict HSPU
Part B:
8 X 40 seconds max effort followed by 2:20 minutes of slow recovery, you must stay on the rower/ski erg/bike throughout.
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%