WOD Workout
For time
1K Row/Ski or 4:00 Echo Bike
10 Box Jumps Step Downs @60/50cm
60 Meter Double KB Front Rack Carry @24/16kg
10 Target burpee
750 Meter Row/Ski or 3:00 Echo Bike
15 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
15 Target burpee
500 Meter Row/Ski or 2:00 Echo Bike
20 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
20 Target burpee
250 Meter Row/Ski or 1:00 Echo Bike
25 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
25 Target burpee
- Goal: Sustainable pace, steady breathing
TIME CAP = 30:00
Extra:
Side Plank Knee to Elbow: 25 quality reps per side, split as needed
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