WOD:
For time:
2,000-m row
10:00 rest
1:00 max-cal Echo bike
Intermediate:
Same as Rx
Beginner:
For time:
1,600-m row
10:00 rest
1:00 max-cal Echo bike
Home Workout:
For time:
1,600-meter run
10:00 rest
1:00 max burpees
Movement scaling options:
Row: Distance, substitutions
Bike: 1:00 on any available machine
Row substitutions: 1,600-m run, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo or Assault bike, 2,000-m ski
Post-Workout Skill Work:
Accumulate:
1:00 front plank
1:00 right side plank
1:00 left side plank