WOD 12/10/17

 

A2: Row 90 Seconds
@80-90% Sustainable Pace; Rest 90 Seconds

A3: 6 Rounds of:

1 Minutes Max Distance Row Sprint (5/3)
3 Minutes Air Bike; 1 Minute Stretch/Rest
Row Sprint @90% Hard Pace (not sustainable)
3 Minutes of Air Bike (distance) @50% Conversational Pace (active recovery); 1 Minute to stretch or get some water.

B: 3 RFT of:

20 Double K.B. DeadLift (32/24KgX2)
15/12 Ring Push Up
5 Each Alternating TGU (50/35#)