WOD
[A] 10 rounds on the C2 rower of:
Pull a sub-1:25/500-m (1:35/500m) pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

[COMPETITION TRAINING]
[B] Bench Press
5-5-5

[C] 4 rounds for max total cals:
Airbike 60 sec
Rest 2 min

Photo Credit: Wendy Swift

Jo rope climb_preview.jpeg