Row 120/100 cals
40 Burpees over the rower
20 Single DB S2O at 70/50 (switch every 5 reps)
Rest 3 mins
Row 60/50
20 Burpees over the rower
10 Single DB S2O 70/50
Rest 3 mins
Row 30/25 cals
10 burpees over the rower
5 Single DB S2O 70/50
Today's Workout (WOD):
Featured
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.