Warm up: Coach’s Choice
Strength/Skill: Rowing Skill Work
WOD: 8 Rounds 3 Minutes Work/1 Minute Rest
AMRAP A
250/200m Row
15 Goblet squats (1.5/1)(1/25#)
AMRAP B
500/400m Bike Erg or 25/20 Assault Bike Calories
15 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. You’ll be at each AMRAP four times. You will do the assault bike twice and the bike erg twice.
Cool Down: 400 Meter Jog