Friday August 11,2017



For time:

I30 Calorie Row

100 Sledgehammer hits


**We will do this workout in heats as we only have 2 sledgehammers.

**Spirit of the WOD: Go hard and go for broke. This is an all out sprint


Post WOD Cardio:

Athlete choice

Run – 6 x 200m Sprints with 100% rest in between


Row – same as the run, choose the highest resistance


Bike- 6 x 1 minute out of the saddle hill climbs. Keep your legs moving as fast as possible on a steep uphill climb. No sitting down.