WOD

4 x 400m Run

4 x 500m Row

*Rest as needed between each interval to maximize intensity 

REST DAY!

Get out of the gym.

For time:
10 Rope Climbs, 15 ft
100/80 Calories, Assault Bike
5 Rope Climbs, 15 ft
50/40 Calories, Assault Bike

Power Clean
1-2-3-2-1

21-15-9 reps for time of:
Power Clean 135/95
Handstand Push-up

4 Rounds for time of:
75 Double-unders
50 Ft Yoke Carry, 500/350
25 Thrusters 45/35