THE MOBILITY
THE WARM-UP
2 Rounds of 9:00
Row
Bike (Assault/Echo/BikeErg)
With a PVC
PVC Front to Back
Leg Swings Front to Back
THE STRENGTH
On a 3:00 Loop
*From the rig
Active Rest= Bike/Row Sprint and build WOD snatch weight
THE MET-CON
As Many Calories and Snatches As Possible
For 6 Rounds
0:45 Max Cal Row
0:30 Rest
0:45 Max Snatch
0:30 Rest
*Two scores will be recorded: your calories on the rower and the snatches completes in the 0:45 seconds. Make sure you are resetting the rower each time to obtain your calories per round
*Make sure you are controlling your barbell!! Keep the barbell on the mat or burpee penalty.
THE FINISHER
