Warm-up
In 3 Minutes
250m Row
40 Double Unders
AMRAP Burpees
Midline
EMOM8
-10 Bicycle Abs
-10 hollow rocks
-5 Jackknives
-should have 15-20 seconds of rest. If it is creeping up too fast cut down the reps
WOD
Every 3 minutes for 24 Minutes
250m Row
40 Double Unders
10 Burpees
-there should be ideally be 30-45 seconds rest after each round to rest and get back to the rower. If you go to the end of the 3 minutes, take the next 3 minutes off.
Level 2- 20 double unders/80 singles, 7 Burpees
Level 1- 200m Row, 40 singles
Run Sub = 200m
Extra Work
For time:
60 T2B
60 GHD
12 Rope Climbs
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