Saturday, 1 February WOD

Warm up: 400m Run

500m Row then

Row Sprints- 20 seconds hard / 40 seconds easy 5 rounds

500m Row for time all out effort.

EMOM: Every 1 min for 10 mins, alternating between:

  • 50 Double Unders
  • 3 Push Press + 3 Push Jerk, pick load

Metcon: Partner WOD Teams of 3

4 rounds for time of:

  • 75/60 Assault Bike Calories
  • 60 Toes-to-bars
  • 45 Power Cleans
  • 30 Power Snatches
    • Round 1: 115/85 lbs
    • Round 2: 135/95 lbs
    • Round 3: 155/105 lbs
    • Round 4: 175/115 lbs

(SCALE AS NEEDED)

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