WOD: Conditioning


0:00 – 10:00
Farmer Carry x 60 yards – heavy
Rest 60-90s between sets
10:00 – 20:00
30s Rower sprint. Rest 90s.
20:00 – 30:00
Row, Bike, Jog
15s hard/45s easy

– Goal: Challenging effort. This workout can be done in ANY order to facilitate the class flow.


Accessory Work

Banded Pull through.

100 reps for quality
– sets of 20-30 reps

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