WOD:
“One On One Time”
For Total Time:
500/450 Meter Bike Erg
200 Meter Run
250/225 Meter Row
Rest 3:00
1,000/900 Meter Bike Erg
400 Meter Run
500/450 Meter Row
Rest 6:00
2,000/1,800 Meter Bike Erg
800 Meter Run
1,000/900 Meter Row
Time Cap: 40 Minutes
**Modifications**
ALL MOVEMENTS
* Reduce distance
* 12/10 – 25/20 – 50/40 Calories Echo/Assault Bike
* 12/10 – 25/20 – 50/40 Calories Ski Erg
* 8 – 16 -32 Shuttle Runs
**Logistics **
* You can have athletes start on different pieces, if you are short on machines. For example: group 1 starts on row, group 2 runs, and group three bikes.