Warm Up
Shuttle Sprints
5 x ( 7m x 8 ) 60% -70% effort
Row
1000m ( Week 3 ) 100% effort
WOD
21:00 min AMRAP
200m Row
10 Left Arm DB Hang Clean and Jerk
10 Right Arm DB Hang Clean and Jerks
50 Double Unders
COMP 25/17kg
RX 22/15kg
INT 18:00 AMRAP / 25 Double Under’s or 75 Singles / 100m Row / 15/10kg