INTERVAL WORK

WOD
On 2:00 Clock x 5 Rounds:
3 Legless Rope Climbs (90#/45# Sled Pulls)
Max Calories on the Rower With Remaining Time
*Rest 3 Minutes Between Rounds

POST-WOD
INVERSE TABATA
:10 ON and :20 OFF
Top Ring Turnout
Ring Dips
Bottom Ring Dip Hold
*Go from the turnouts right to the ring dips right to the bottom holds. Don't do 8 rounds of the top ring turnouts first then 8 rounds of the ring dips then 8 rounds of the bottom ring hold. ALTERNATE EXERCISES.

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Nick FiorilliComment