Warmup
STRENGTH
Emom 10 min
1.10 bent over rows 2x db
2. 5 push press ( build )
WOD
For Time [30 Minute Cap]:
50 Shoulder to Overhead 155 / 105 lb
3,000 Meter Row
100 Burpee Box Jumps (24"/20")
*Partition However You'd Like
Simplest way to break things up...
10 Rounds:
5 Shoulder To Overhead
10 Burpee Box Jumps
300m Row
MODIFICATIONS
SHOULDER TO OVERHEAD
- Reduce Reps
- Reduce Loading
- Sub Dumbbells
3,000 METER ROW
- Reduce Distance
- 2,400m Ski
- 6,000m Bike
- 2,400m Run
- 1,800m Air Run
BURPEE BOX JUMPS
- Reduce Reps
- Reduce Box Height
- Burpee To Target
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