Warm-Up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks.
WOD: Twelve 3-Minute Rounds
*You will complete the following two rounds six times:
Round 1: 400 Meter Run (3-Minute Cap)
Round 2: 500 Meter Row (3-Minute Cap)
*Rest the remaining time in your three minutes.
Stimulus/Focus: Straight cardio time! Focus on rowing hard and running fast. Give yourself time to rest.
Cool Down: 400 Meter Walk