Friday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
3 sets:
Every 3:00:
Run 200-m
Row 200/250-m
-rest the time remaining in the 3:00 window.
Metcon
Metcon (Time)
RX
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
INTERMEDIATE
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
50 chest-to-bar pull-ups
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
800/1,000-m row
BEGINNER
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint
From 5:00-10:00:
75 ring rows
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
600/750-m row
– Score is total combined work
Run substitutions: 800/1,000-m row, 800/1,000-m ski, 1,6000/2,000-m C2 bike, 40/50 calorie assault bike.
Metcon (Time)
Post WOD
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry
