4.29.15 WOD

Starts at 0:00… Warm-up – (6 min cap) Group A/B Row 3K 15min cap Rest 5 min then…, Group B/A Run 2K 18min cap Group C In teams of two or three for non-runners. Assault Bike, 2 x 15 Calories. Rest as athlete works. Rest 2 mins** Assault Bike, 2 x 12 Calories. Rest as athlete works. Rest 2 mins Assault Bike, 2 x 9 Calories. Rest as athlete works. Rest 2 mins Assault Bike, 2 x 6 Calories. Rest as athlete works. Rest 2 mins Assault Bike, 2 x 3 Calories. Rest as athlete works. **Rest 2min btw each interval when all athletes have completed the 15 Cal.