TWO FOR THE PRICE OF ONE

A) WOD Prep:

With a partner:

Row 500 meters
Run 400 Meters
20 Burpees
Run 400 Meters

*One athlete completes their work while their partner rests. Work is split in half (ie. athlete 1 rows 250 meters, then athlete 2 rows 250 meters ect.)

B) WOD #1:

"Beastmode"

EMOM 20:
ODD Minutes: 10 Calorie Row

EVEN Minutes: 10 Burpees


Rx+ = (12 Calories) (12 Burpees)
S1 = (8 Calories) (8 Burpees)
S2 = (30s Max Calories) (30s of Max Burpees)

C) WOD #2:

15 Minutes at 60-70% of Max Effort:

Run, Row, Bike or Max Distance Sledpull Powerwalk (light)

*Athletes can choose one or mix and match depending on your equipment

D) Extra Credit:

4 Rounds, Rest as needed:

25 Banded Pull-aparts
25 each Banded Leg Curls