WOD NOTES:
Long conditioning for max distance.
Perform the workout as a pyramid:
1 minute, followed by 2 minutes and so on until 6 minutes then back down to 1 minute.
Rest is the time to change stations.
Fitness and Performance
1-2-3-4-5-6-5-4-3-2-1
Minutes of alternating machines
Row
Ski
Assault bike
Sport
C&J 4 x 1 + 2 @70-80%
Clean Pulls 4 x 3 @110%
Front Squats 5 x 4 @70%
7 minute AMRAP
5 MU
10 Box jump overs 24/20
