Warm-up: Coach’s Choice
Strength/Skill: Rope Climb
WOD: Team WOD-20 Minute AMRAP
Station 1: Assault Bike
Station 2: Row
Station 3: Bike Erg
Station 4: Rope Climbs
Stimulus/Focus: This is a workout designed to let you do some things that we don’t get to do often. You will be in groups of 4. You will switch every 20 calories on the rower. Your team score will be total calories on all three machines plus total number of rope climbs.
Cool Down: ROMWOD