Row 5,000 Meters or Assault Bike 10KM
*Every 500 Meters (Row) or 1KM (BIke) Perform 10 (5 Each Arm) Single Arm Dumbbell Power Clean and Push Presses/ Jerks
Purpose of the Workout:
Since we did some sprint work yesterday, today we are going to have a longer WOD which will require some grit! Each athlete will complete the target distance and have to hop off the bike or rower and complete dumbbell clean and jerks after a set distance. The key to this WOD is quick transitions on and off the bike or rower and consistency when it comes to holding your target pace!