Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes finding your 1 RM.
WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)
Round 1:
400 Meter Run
Max Effort Burpees in Remaining Time
Round 2:
1000 Meter Bike Erg
Max Effort Burpees in Remaining Time
Round 3:
500 Meter Row
Max Effort Burpees in Remaining Time
Round 4:
20 Calories Assault Bike
Max Effort Burpees in Remaining Time
Stimulus/Focus: Push as hard as you can on the cardio components to give yourself as much time as possible to accumulate burpees each round. The burpees are the only reps that count in your score. You will have a score for each round.
Cool Down: Tabata Seated Knees to Elbow