WOD-Wednesday 6th April

Component 1

In Pairs


4 Rounds

500m/450m Row / 25/20 Echo Bike (7/10 intensity)

15 Airsquats @ 2020

Sandbag hold until partner finishes bike /row




Component 2

(18 minutes)


In Pairs

Bike/Row/Run/Ski/Burpee


5 Rounds each

30 Seconds at a Moderate Pace (7/10)

60 Seconds at a Hard Pace (9/10)

Rest 2 Minutes between efforts

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