EMOM x 10
Min 1: 3 Bench Press
Min 2: 16 DB Bent Over Rows
WOD: For time:
1,500-m row
150 double-unders
2,400-m run
Intermediate: For time:
1,200-m row
75 double-unders
1,600-m run
Beginner: For time:
800-m row
75 single-unders
800-m run
Home Workout:
For time: 2,400-m run | 150 double-unders | 2,400-m run
Cool down:
2 sets:
:30 calf stretch/leg
:30 standing pike stretch