Total Distance - 204, 244m
WARM UP WOD – 3 ROUNDS
15/12 CAL ROW
10 GOOD MORNINGS
10 BODY ROWS (SET THIS TO BENCH PRESS HEIGHT)
10 PRESS UPS
WOD 1 – ROWING INTERVALS
6 MINS ROW @ 5K PACE (D4)
60 SECS REST
1 MIN ROW @ 1K PACE (D1)
30 SECS REST
1 MIN ROW @ 1K PACE (D1)
2 MINS REST
4 MIN ROW @ 5K PACE (D4)
45 SECS REST
1 MIN ROW @ 1K PACE (D1)
45 SECS REST
1 MIN ROW @ 1K PACE (D1)
3 MINS REST
WOD 2 – 3 ROUNDS FOR TIME (12 MIN TIME CAP)
10 BURPEES OVER DB
10 BENCH PRESS (55% OF 1 REP MAX)
10 DB SNATCHES (22.5/15)
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