Warm up: Coach’s Choice
Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs
WOD: Four 4-Minute Rounds (2 Minutes Rest)
A) 400 Meter Run
Max Burpees in Remaining Time
B) 1000 Meter Bike Erg
Max Burpees in Remaining Time
C) 400 Meter Run
Max Burpees in Remaining Time
D) 20 Calorie Assault Bike
Max Burpees in Remaining Time
Stimulus/Focus: Push hard on the cardio pieces and accumulate as many burpees as possible in each round. You’ll have 2 minutes to rest between each round of work. You will enter four separate scores (burpee reps from each round).
Cool Down: 3 Rounds for Quality:
10 V-Ups
20 Russian Twists