WOD
At 0:00-5:00
1000m Row for Time
At 5:00-20:00
AMRAP
5 Power Cleans (135, 95)
10 Burpee Box Jumps
15 Wallballs
At 21:00
800m Run for Time
ADV – 155, 105
Level 3 – 115, 75
Level 2 – 95, 65
Level 1 – 75, 45
The workout will have 3 scores
1. Row Time
2. Rounds & Reps of AMRAP
3. 800m Run
Neither the run or the row should be at 100%. But the goal is to keep the intensity high with the bookends. You should be pushing hard and using your times to represent a 85-90% effort.