Wednesday Workout: OTM Work, Row or Run/DU

WOD

Part 1

Level 2

OTM 16:

• Even Minutes: Touch and Go Squat Clean x 5
• Odd Minutes: Row x 10-15 Cals

*Notes:  For row – should be no more than 45 seconds of work, so scale up/down as needed

Level 1

OTM 12:

• Even Minutes: Hang Dumbbell Squat Clean x 5
• Odd Minutes: Row x 8-10 Cals

Part 2

2 Sets at aerobic pace (i.e. not all out):

• Row x 1000m or Run x 800m (Scale to 500m row or 400m run)
• Double Under x 100
• Rest 3 Minutes

Scale Doubles to 1x Singles + 10 Burpees

~Rest 5-10 Minutes between parts 1 and 2