WOD

“French Folk”

METCON

AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories

MASTERS

AMRAP 30
Row AND Bike
1:00-5:00 8 Calories
5:00-10:00 10 Calories
10:00-15:00 12 Calories
15:00-20:00 14 Calories
20:00-25:00 16 Calories
25:00-30:00 18 Calories

MOVE

AMRAP 30
Row AND Bike
1:00-5:00 6 Calories
5:00-10:00 8 Calories
10:00-15:00 10 Calories
15:00-20:00 12 Calories
20:00-25:00 14 Calories
25:00-30:00 16 Calories

WOD GUIDANCE & GOALS
Row AND bike the designated amount of calories in the five minute window. For example; the first five minutes row 10 calories on the rower then do 10 calories on the bike. Any remaining time within the window, you get to rest!

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