WOD

A:

Rope Turns
Ring Rows

Row Progression
Airdyne

B:

Renegade Rows

Straight Leg Raises

RX: 1000m Row (Time)

Max Effort 1000m Row

O1: 500m Row (Time)

Max Effort 500m Row

RX: Metcon (3 Rounds for reps)

3x1min each
Row (calls)
Airdyne (cals)
Double Unders
Renegade Rows
L-Hold
Rest

O2: Metcon (3 Rounds for reps)

3x1min each
Row (cals)
Airdyne (cals)
Single Unders
Renegade Rows
L-Hold
Rest