Monday Workout: Long Interval Day

WOD

Level 2

2 Minutes per Station w/ 30 Second Transition

• Air Dyne for Calories
• Run 100 Meter Repeats (50 Meters = 5 Points)
• Thrusters (95/65)
• Row Calories
• Rope Climbs
• Wall Balls (20/14)
• Burpees
• Power Snatch (95/65)
• KB Swings (70/53)
• Double Unders (2 = 1 Point)

Level 1

2 Minutes per Station w/ 30 Second Transition

• Air Dyne for Calories
• Run 100 Meter Repeats (50 Meters = 5 Points)
• Thrusters (45/35)
• Row Calories
• Ring Rows
• Wall Balls (14/10)
• Burpees
• Hang Power Snatch (45/35)
• Russian KB Swings (53/35)
• Single Unders (5 = 1 Point)

Score is total number of reps, points or calories.