Warm Up
Row Intervals 5 sets 1:00 on :30 off
WOD
COMP
On the 4:00 x 5 Rounds:
75 Double-Unders
20/18 Calorie Row
10 Front Rack Lunges (70 / 48 kg)
RX
On the 4:00 x 5 Rounds:
50 Double-Unders
18 Calorie Row
10 Front Rack Lunges (60 / 40 kg)
INT
On the 4:00 x 5 Rounds:
100 Singles
15 Calorie Row
10 Front Rack Lunges (40 / 25 kg)