WOD NOTES
Longer endurance session today.
Start on the rower and perform 10 burpees
@2750/2500/2250/2000m and so on…
The workout is complete when the rower reads zero meters.
Fitness
3000 m row
Every 250 m = 10 burpees
Performance
3000 m ski
Every 250 m = 10 burpees
Sport
For time
50 Calorie Assault bike
40 Burpees
50 Calorie Assault bike
WL Athletes
Indian club circles x 20 each
Band reverse fly’s x 12
Petterson step ups x 8 each
BTN Push press up to 8 RM
Then… 3 x 8 @90% of 8 RM
HBBS
3 @85% + 7 @70%
3 @85% + 8 @70%
3 @85% + 9 @70%
3 @85% + 10 @70%
