Today’s WOD is a continuation of the WA Rowing Club’s Top 10 Most Painful Ergs.

burpeessuck.com

Bad news erg (bad news comes in threes)

Three by 3000m. Each 3000m includes: 2500m at the 6km pace, 250m at TMS and the last 250m at sub-TMS.
I don’t really do 6k pieces so I’m going with my 5k average, 1:49, and TMS is 1:43.

100 push-ups
30 dips
5 x 7.5# wrist rollers each direction

Evening row in a quad at UT or your favorite outdoor cardio activity.

Have fun!
Charlie