Endurance WOD:
A, Row Progression 1:
EMOM 15 min:
1, Row 20 s/m 2, Row 24 s/m 3, Row 28 s/m
4, Row 32 s/m 5, Rest
rest 2 min
B, 15 min Amrap:
5 Shuttle Run (2*7.5m)
15 m Right Arm KB FR Carry
15 m Right Arm KB OH Carry
15 m Right Arm KB Farmer Carry
Go as heavy as form allows on Carrys
C, Finisher:
E30 sec for 4 min:
1, 20 sec Hollow Rock
2, 20 sec Superman Rock
Tri Erg:
Start at min 0:
2000/1800m Ski Erg
Start at min 13
2000/1800m Row
Start at min 26
4000/3600m Bike
Every 3 min: (start min 0)
5 Burpees
Cap 12 min for each part
