Pre-Warm Up: Roll, PNF, D2EF, Row
Warm Up: Stick, DROM
1+1: Max Push Ups+ DU’s
1a) Bench Press 5,4,3,2,1
1b) Max Effort Ring L-Sit
8 Min Amrap
50 Wall Ball 20/14
40 Clean 135/95 (any style)
5 Muscle Ups (if you finish 5 MU go back to WB)
First WOD for the Brevard Open has been chosen. Due to the limited availability of rowers, only six athletes per class, all others complete first option, but everyone will have the opportunity to compete throughout the week.
12 min AMRAP:
Every 2 minutes perform
10 over the bar burpee
With remaining time row as many calories as possible
Burpees are performed at 0,2,4,6,8,10
Wod starts with 10 over the bar burpee. Burpee comes first then the jump. No Hip extension or clap is required.
The Monitor on the rower does not need to be reset every time.
Score is Total Calories Rowed.