S/S/S:

EMOM 10

Odd – 1 Rope Climb

Even – 10 Burpees

5 min break, then….

WOD:

For Time:

400M Run

10 Cal Assault Bike

200M Run

20 Cal Assault Bike

100M Run

40 Cal Assault Bike

Scaling Options:

Assault Bike -> rower

Run -> Ski erg same distance

Cool Down:

Couch stretch – 2 min per leg

Banded hamstring stretch – 2 min per