Tuesday 11th January

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)