Warm Up:
:30 on :15 off
Active Spider-Mans
Side plank (each side)
Mountain Climbers
Flutter Kicks
No Push Up Burpees
Shoulder Taps
Then 4 Sets of Rowling with a Partner
*Over AND Under 100m is Burpee Penalty Today
WOD:
AMRAP4
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull Ups
Rest 4 min
AMRAP4
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Min
AMRAP4
15/9 Calorie Row
15 Burpees
15 Pull Ups
*Forcing you guys to move fast today, sometimes it’s hard but today let’s make a good attempt at doing good hard efforts on the tower and burpee “fast”
*As far as rounds go. First round your looking at maybe finishing 1 round, 2nd round 1+, and 3rd round 1.5+ rounds.
*Modify Pull ups so first round is harder than last, TTB can sub Knee Raises or Dragonfly’s/Sit Up