March 11 2021

Warm Up:

2x

200M

10 Knee Hug + Lunge and twist

10 Single Arm DB Upright Row

20 Lunges

20 Bird Dogs

WOD:

Gym Crew

1000m Row

800M run

60 Cal Bike

3 min rest

500m Row

400M Run

30 Cal Bike

3 Min Rest

250M Row

200M Run

10 Cal Bike

L3 - As it is written

L2/1 - 800/600/40, 400/300/20, 200/100/10

At Home Crew:

800M run

40 Burpees

800M Run

3 Min Rest

400M run

20 Burpees

400M run

3 Min Rest

200M Run

10 Burpees

200M Run