WOD 09/07/17

A1: Row 90 Seconds (Distance)

@ Pace/Intensity/Distance
@50-90% Sustainable Pace; Rest 90 Seconds

A2: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance)

B: Metcon (AMRAP – Reps)

3 Minutes of:

Max Reps D.B. Burpee Over Box (Lightish)
3-5 Minutes To WU + @80% Sustainable Pace; Rest 3 Minutes

C1: Air Bike (Calories)

Time/Intensity/Pace
60 Seconds @50-90% Sustainable Pace; Rest 60 Seconds

C2: Metcon (2 Rounds for calories)

2 Rounds of-
20 Seconds Max Calorie Air Bike
@100% Very Very Hard Pace (Not Sustainable); Rest 1:40 Between Rounds

D: Metcon (AMRAP – Reps)

3 Minute AMRAP of:
D.B. Man Makers (Lightish)

E1: 400M Run (Time)

@ Intensity/Tempo/Pace
@50-90% Sustainable Pace; Rest 90 Seconds

E2: Metcon (2 Rounds for time)

2 Rounds of:

100M Sprint
@95% Very Hard Pace (Not Sustainable); Rest 2 Minutes After Each Round

F1: Metcon (AMRAP – Rounds and Reps)

3 Minutes Max Rounds of:

1 Wall Walk/

7 T2B
@90% Sustaianble Pace; Rest 3 Minutes

F2: Metcon (AMRAP – Rounds and Reps)

3 Minutes Max Rounds of:

1 Wall Walk/

7 K2E
@90% Sustaianble Pace; Rest 3 Minutes