Monday

L1
WOD
15-9-6-3-6-9-15
Wall Balls (14/10)
Burpees

L2

Skill
Hang Snatch (Above Knee)
6×2

WOD
7 RFT
14 OH Alternating Lunge (75/55)
28 Double Unders

concept 2 rowing wod:
Short
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece. Note: This is the second workout in the default Custom Workouts list.

Medium
6000 meter time trial

Row a 6000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.