WOD
500 meter row followed by
5 rounds for time of:
10 Wall Balls (20/14)
10 Hang Cleans (135/95)
Finish with 500m Row.
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Endurance WOD:
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 30:30x10
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