Group Warm Up:
1 Hill Run
250m Row
20 Squats
20 Low Box Steps
WOD: In a 10 Min Window
RXD Option: Must be completed as prescribed.
500m Row
25 Box Jumps (24/20”)
400m Run
25 WBS (9/6)
Max Cal Row
*Rest 5 Mins and Repeat*
*Score is total Cals on rower*
*Aim to get the same Cals on each row*
SCALED Option: Scale to suit.
500m Row
25 Box Steps (20/16”)
400m Run
25 WBS (6/3)
*Rest 5 Mins and Repeat*
*Score is total Cals on rower*
*Aim to get the same Cals on each row*
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