Warmup
Bench press
5-5-3-3-2-2-1-1
WOD
On the Minute x 20
1 Minute Max Calorie Row
1 Minute Max Burpees
*Score Is Lowest Row + Lowest Burpee Round
- Aim to finish your last calorie/burpee at the same time each round. This should be at about the 40-45s second mark in the first half of the workout and may drop to about the 50-55s mark in the later rounds.
- We should not aim to back rest by moving faster when we are fresh. We want to keep the heart rate pretty steady throughout so sprinting will only cause the heart rate to spike making it hard to recover.
- Everyone wants to let up at minutes 15-20. Remember this at that point and do the whatever you can to stick to your numbers!