Happy Birthday Rachel Ellehuus!
WOD:
Death by rowing:
Test minute- row for 1 minute at about 75% effort
Rest 1 minute after test
If you got <8 cals: start workout at 1-3 calories
9-11 cals: start at 5
12-15: start at 7
16-18:start at 9
>19: start at 11
*14 minute cap.
Immediately followed by
3/4 Flight Simulator:
5-10-15-20-25-30-35-40-45-40-35-30-25-20-15-10-5
Complete 5 unbroken DU, then 10 unbroken, etc…
You must break in between sets.
*10 minute time cap.
Mobility:
5 minutes general foam roll
