Day 6 Week 3 of 6 Big Three + Murph

0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up

2 Rounds:

200m Jog

250/200m Row/Ski

10 Push-ups

5 Pull-ups or 10 Ring Rows

MetCon:

Hero WOD “Hamilton” done with partner

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups

*Pace Goal: how consistent can you be across the 3 rounds? around 35-38 minutes

*split reps as needed

*have some teams start on row and some on run

Beginner: 800m row/run, 40 knees or hands elevated push-ups, Ring Rows

Scaled: Knees or hands elevated push-ups, Jumping/Banded Pull-ups

Rx: as is