Part A: 4 min Front Plank
Part B: 4 cycle met con
3/1 MU
9/11 KBS 2/1.5 (girls do 2 extra KBS as they do 2 less MU)
12 Air squats
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%