In teams of 2 Start with 2 km row
Then 12 rounds of (switching every movement)
12 Burpee Box Jump overs 24/20
12 DB thrusters 50/35
12 C2Bs
Finish with 1 km row
Today's Workout (WOD):
Featured
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%