Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
12 Minute EMOTM
Min 1: 15 Ring rows
Min 2: 10 Ring Push Ups
Min 3: 10 Strict Knees to Elbow
Stimulus/Focus: Adjust reps and movements as needed. Reps do not have to be unbroken.
WOD: Four Rounds for Reps
0-2 Minutes: 20/15 Calorie Row + ME Burpees Over the Rower or Toes to Bar in Remaining Time
2-4 Minutes: Rest
*You will alternate burpees and toes to bar each round, doing each of those twice.
*Score is total number of burpees and toes to bar.
Stimulus/Focus: Push hard on the rower. Damper stays at a 10. Get as many burpee or toes to bar reps in as possible. Work until the last second. You have 2 minutes to rest before repeating.
Cool Down: Tabata Mountain Climbers