WOD:

#met con fun

With a 24:00 Running Clock:

0:00-6:00

2 Rounds

250m Row, Ski; 200m Run, 15/12 Cal Bike

8 Wall Walks

6:00-12:00

2 Rounds

250m Row, Ski; 200m Run, 15/12 Cal Bike

16 Deadlift 225/155 *Scale 185/135 Rx+275/185

12:00-18:00

2 Rounds

250m Row, Ski; 200m Run, 15/12 Cal Bike

24 Ab Mat Sit Ups Rx+GHD Sit Ups

18:00-24:00

2 Rounds

250m Row, Ski; 200m Run, 15/12 Cal Bike

120 Double Unders *Scale to 180 Single Unders 12/9 Cal Ski

Open Gym/Competitor Version:

With a 40:00 Running Clock

0:00-10:00

2 Rounds

500m Row

10 Wall Walks

10:00-20:00

2 Rounds

500m Row

20 Deadlift 275/185 (225/155) [185/135]

20:00-30:00

2 Rounds

500m Row

30 GHD Sit Ups

30:00-40:00

2 Rounds

500m Row

150 Double Unders

STRENGTH:

#Bench Press

Every 3:00 for 12:00

Complete 8-12 Reps

*Lower Reps more strength based, Higher Rep Side more endurance