Monday 10152023

Warmup

STRENGTH

Clean and jerks

2+1

70% / 75% /80%/85%/90%

WOD

RX

AMRAP 20:

100-calorie row

75 sit-ups

25 bar muscle ups

INTERMEDIATE

AMRAP 20:

100-calorie row

75 sit-ups

40 pull-ups/ band

BEGINNER

AMRAP 20:

75-calorie row

60 sit-ups

45 ring rows

BOUT THE WORKOUT

INTENDED STIMULUS

• Finish 30+ calories in the second round.

• No more than 8:00 to finish the row.

• Sit-ups in 6:00 or less.

Rowing substitutions:

• 100-calorie SkiErg

• 100-calorie C2 Bike

• 65/80-calorie Echo Bike