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:
10 Lateral Box Step Overs
15 Abmat Sit Ups
10 Alt Jumping Lunges
30 Crossovers
C, Finisher:
E30 sec for 4 min:
1, 20 sec Hollow Rock
2, 20 sec Superman Rock
Tri Erg:
Teams of 2:
18 min Amrap:
500 m Ski Erg
1000 m Bike Erg
Rest 1 min
18 min Amrap:
500 m Row
100 Crossovers
30 Abmat Sit Ups