WOD Sat Oct 3

Farklek Intervals:

4 Rounds:
600m Echo Bike / 500m Erg @ 20 Minute Pace
600m Echo Bike / 500m Erg @ 10 Minute Pace
600m Echo Bike / 500m Erg @ 5 Minute Pace
600m Echo Bike / 500m Erg @ 1 Minute Pace
8 Double Dumbbell Box Step Overs @ 50/35, 24/20

Work

“Three Eagles”
On the 0:00
1 Mile Run

On the 10:00

3 Rounds:
15 Hang Power Cleans @ 115/85
12 Bar-Facing Burpees
9 Thrusters @ 115/85

On the 20:00
1 Mile Run