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