WOD Workout
RX
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead @85/60kg
Goal: 3+ rounds
SCALED
AMRAP x 12 MINUTES
16/13 Cal Bike/Row/Ski
12 Kipping Knees to Chest
8 Burpees
3 Shoulder to Overhead @ moderate
RPE 7
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Childs Pose
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