Make plans to join MP this Saturday for a free WOD at 0900!

No 0630 class Tuesday  Sorry for any inconvenience.

 

Endurance:

Bike/Row*

3 minutes at 90% of 6-minute pace

2 minutes at 96% of 6-minute pace

1 minutes at 102% of 6-minute pace

Rest 3 minutes

 

4 rounds* for quality

 

*On rounds 1 and 3, perform work on bike. On rounds 2 and 4, perform work on rower. On rounds 1 and 2, perform work according to the stated percentages. On rounds 2 and 4, add 2 RPM’s to each stage of the bike, and reduce row pace by 2 seconds/500m. The goal is to hold the given pace at each level as specified, not simply row for 6 minutes.

 

 

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