220929 Thursday

Day 4
WOD 220929
Aerobic Intervals + Flexibility Training

A. Over/Under
Select 1 of 3 movements:
• wallballs
• Burpees
• Box jumps
Goal is to row the distance and end on the prescribed meters. For each meter over or under, perform that many reps of the selected movement
0:00 100 m row
3:00 100 m row
6:00 200 m row
9:00 200 m row
12:00 300m row
15:00 300m row
18:00 200m row
21:00 200m row
24:00 100m row
27: 00 100m row
B. Flexibility Training