pushups & sit ups
WOD
6 Minutes Of Work
How It Works:
Strap into the rower, dial up the resistance to an 8 or 10.
When you’re ready, begin sprint for 10 seconds. When the 10 seconds are up, row a relaxed pace for 10 seconds.
Continue going 10 seconds on 10 seconds off for 6 full minutes.
Brutally Hard
Followed by
2K at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 2 min, then begin again until 2K is completed.
Wow this was awful. Needed at least 4 sets to complete it.
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