Thursday, December 18, 2014

endurance
3x
Row 500m
Rest 1min
AirDyne sprint equal to 500m row time

WOD
RX:
10min AMRAP
6 Burpees (to target)
12 OH Walking lunge (45/35)
18 KB Swings (24/16)

INT:
10min AMRAP
6 Burpees (to target)
12 OH Walking lunge (35/25)
18 KB Swings (20/12)

BEG:
10min AMRAP
6 Burpees (to target)
12 OH Walking lunge (25/10)
18 KB Swings (12/8)