Warm-up:
4 Sets @ Easy Pace:
5 Back Squats @ 32X1 Tempo
5 Strict Chin-Ups
4 Sets @ Easy Pace:
5 Back Squats @ 32X1 Tempo
5 Strict Chin-Ups
Strength:
Back Squat 8-8-8-8
WOD:
For Total Reps:
3:00 Row for Calories
0:10 Transition
3:00 Rope Climbs, 15′ Ascent
0:10 Transition
2:00 Row for Calories
0:10 Transition
2:00 Rope Climbs
0:10 Transition
1:00 Row for Calories
0:10 Transition
1:00 Rope Climbs
Extra Work: Row 60 minutes @ 22-26 strokes/minute + Surges
@ 30 minute mark, begin six sets of:
0:30 @ 32-34 strokes/minute
2:30 @ 22-26 strokes/minute