WOD
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles4 Minute Rest Between Rounds

  • With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals
  • In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs
  • Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds

After Party:
On the 2:30 x 4 Rounds:
10 Box Jumps
15 V-ups
Max Distance Handstand Walk (Or hold) in Time Remaining