Endurance: 4 rds 250m Row (Damper set to 10) Rest 30 seconds between rds
Keep split to 2-3 seconds, if you deviate, your penalty is 5 burpees. Penalty done during your rest
WOD:
15 minute AMRAP:
100m Sled drag Demo 71/50
10 Sled tricep extention Demo 71/50
10 Sled scarecrows Demo 71/50
note: Sled is 26#
When pulling the sled on the sled drag you can have the straps around your shoulders
or face away and pull with hands.
INTENSITY = RESULTS
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