September 18, 2017



For time:


100 Calorie row


Every minute: 1 Rope climb



This can get spicy real quick. You have to keep a hard pace on the rower and can't afford long transitions between the row and rope climb. The faster you go, the sooner you're done. 



Main WOD


Field WOD:

3 rounds for time


50m walking lunge

100m front rack Kettlebell carry

200m shuttle sprint


Lunges aren't weighted so you'll be able to keep a steady pace on this workout. Its going to be faster than you think, so don't worry about pacing yourself!

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