Warm up: Set Ignition to Go
20 calorie row
150 feet VC
10 calorie bike
* sprint the first :10
Then
2x
10 knee tuck pike ups on rower
5/5 pistols on bench (aka, step downs)
Then
20 calorie row
150 feet VC
10 calorie bike
*sprint first :10
WOD
Row 500/450m (Bike 1200/1000)
9 Burpee Box Jump Over (24/20" box)
15 Below Knee Hang Power Clean
21 Anchored Sit-Ups
42 Double Unders
21 Anchored Sit-Ups
15 Front Squats
9 Burpee Box Jump Over (24/20" box)
Row 500/450m (Bike 1200/1000)
Rest 2:00
Weights
Rd 1: 95/65
Rd 2: 115/75