Warm-up
2 rounds for quality
250m row
15 Russian KBS
10 step-ups
5 burpees
*second round skip the step-ups and complete 5 burpee box jump-overs
WOD
“Front of the Line”
25 min running clock
0:00 to 16:00
AMRAP, with 1 buddy
200/150m row
10 Russian KBS (70/53#)(53/35#)
5 burpee box jump-overs
Complete full round before switching
16:00 to 20:00
Rest
20:00 to 25:00
In teams of 4 max meters on ski erg
Intended stimulus – have fun with this one. For the first piece, it is just you and one buddy tagging in and out. After the rest, team up with another pair and complete as many meters as possible on the ski erg. Since you and a partner are sharing duties in the first AMRAP, controlling your pace will be important. You do not want to have to rest while it is your turn, so you might want to take a little off the top and save it for when you know your rest is right around the corner. The second piece of this workout is an all to sprint. If you break it down into work to rest ratio, you will be getting almost 3 times the rest to your work portion so you can let the dogs out here. Hyper drive, engage.
