Pre-Warm Up: Roll, PNF, D2EF, Row
Warm Up: Stick, DROM
S3E: "Speed, Strength, Skill Evaluation"
Strength/ Skill: HBBS 5,4,3,2,1
Thruster Ladder (Every Rep Counts)
1 Thruster 95/65
1 Pull Up
2 Pull Up
Continue to add 1 rep to each movement until time runs out
First WOD for the Brevard Open has been chosen. Due to the limited availability of rowers, only nine athletes per class, all others complete option 2 below, 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.