WOD:

1a) 0:00 – 12:00 – 12 minute AMRAP:

1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike

100 Alternating Forward Stepping Lunges

50 Alternating Single Arm Russian Kettlebell Swings

Max Meters Ski/Bike/Row/AB

Treat this as a warm-up AMRAP. Move through the first piece on the machine at a comfortable pace, and work through the Lunges and Swings at a manageable, warm-up pace. As always if you’re in the gym 4-6 days/week, use this as an Active Recovery piece and work at an easy to moderate pace for the days work.

1b) 15:00 – 27:00 – 12 minute AMRAP:

1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike

100 Box Step-ups

50 Medball Russian Twists

Max Meters Ski/Bike/Row/AB

Perform at your desired pace for the day. For the Medball Russian Twists focus on maintaining a nice clean position with Knees straight and Toes pointed.

1c) 30:00 – 42:00 – 12 minute AMRAP:

1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike

100 Alternating Reverse Stepping Lunges

50 Box Jumps

Max Meters Ski/Bike/Row/AB

Perform at your desired pace for the day. If you have any knee, ankle, hip issues we encourage stepping down off the box.

1d) 43:00 – 45:00 – 2 minute AMRAP: Abmat Sit-ups

Max Reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE