WOD 1
Burn Like a Hot Tamale
Row 250m (Bike 600m)
10 Burpee Over Rower
10 American KBS 53/35lbs
10 Burpee Over Rower
10 American KBS 53/35lbs
Row 250m (bike 600m)
Goal is Sub 4:00
Complete exactly 5:00 After "Burn it like a Hot Tamale"
WOD 2
Mike and Ike
75 Cal Row (bike 53 cal)
100 Anchored Sit Ups
50 Cal Row (bike 35)
50 Alternating Single Arm Devils Press 50/35lbs (25/arm)
25 Cal Row (bike 18)
40 Single Arm DB Thrusters 50/35lbs (20/arm)
*25min Cap
WOD 3
Partner Mike And Ike*
100 Cal Row (bike 70)
100 Anchored Sit Ups
80 Cal Row (bike 56)
50 Alternating Single Arm Devils Press 50/35lbs (25/arm)
60 Cal Row (bike 42)
40 Single Arm DB Thrusters 50/35lbs (20/arm)
*Rowing :one partner works at a time
Db movements : both athletes can move at same time
Reps on db movements are for each athlete