Endurance WOD:
Amrap 10 min:
Row, 500 m
30 Plate Box Step-ups, 15/10 kg, 24/20 in
Rest 2 min
Amrap 10 min:
8 Strict Pull-ups
Bar Hang, 30 secs
40 Shoulder Taps in Push Up Position
Rest 2 min
Amrap 10 min:
Wall Sit, 30 secs
30 Air Squats
10 Inch Worms
Tri Erg Endurance WOD:
Amrap 10 min:
Row, 500 m
30 Box Step-ups, 15/10 kg, 24/20 in
Rest 2 min
Amrap 10 min:
Ski Erg, 500 m
40 Shoulder Taps in Push Up Position
Rest 2 min
Amrap 10 min:
Bike Erg, 1000 m
10 Inch Worms