WOD NOTES:
Building intensity today.
As each piece decreases in duration your intensity should increase accordingly.
Make sure to use your rest time wisely with some easy movement and mobility if needed.
Stay mentally focused and keep an eye on your splits.
Fitness and Performance
For times
1000 m row @22-26 SPM
4 minutes rest
750 m row @24-28 SPM
3 minutes rest
500 m row @28-32 SPM
2 minutes rest
250 m row @30+ SPM
DONE!!
Sport
6 sets for reps:
60 seconds Airdyne (cals)
60 seconds Wall balls 20/14
Rest 4 minutes
