WOD

we will need to STAGGER start times to accommodate rowers. Given that everything is timed with AMRAP and rest periods, this should be able to operate smoothly in 3-minute heat intervals on a running clock.

A. AMRAP 10 min:
Row 500m buy in, then…
25 Thrusters (45/33)
10 Burpee Box Jumps (24/20’’)

Rest 6 min

B. AMRAP 8 min:
Row 500m buy in, then…
10 Power Snatch (75/55, ADV 95/65)
10 Wall-Balls (20/14# to 10/9 ft)

Rest 6 min

C. AMRAP 6 min:
Row 500m buy in, then…
10 Dips (scale: Push-ups)
10 KBS (53/35, ADV 70/53)

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