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Tuesday 03012022

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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