"Yes, But..."

EQUIP: Bar, Pull-Up Bar, Rings, GHD, Rower, Under-Over Boxes (24” + PVC)

WARM-UP:

*Active Stretch

*400m Run

*5 Burpee + 5 Chin-Up + 5 Pendlay Row + 5 Hang Clean + 5 Thruster + 5 OHS

————————

“Yes, You Will Row A LOT, But You (kind of) Get to Choose the Rest of It”

(and you just may end up liking Burpees more than ever)

WOD - 60 min. AMRAP

~complete sets in any order desired.  be strategic!

~all 50 reps of a movement must be completed before moving onto the next set.

~if rower unavailable, do NOT wait!!  instead, sub: 20-15-10-5 Burpee before each set of reps.

~you may switch back and forth between row and burpee as rowers become available, or as desired.

*400m-300m-200m-100m Row

*20-15-10-5 x Pendlay Row (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Chin-Up

*400m-300m-200m-100m Row

*20-15-10-5 x Thruster (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Overhead Squat (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Ring Dip

*400m-300m-200m-100m Row

*20-15-10-5 x Under-Over (24”)

*400m-300m-200m-100m Row

*20-15-10-5 x Push Press (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x GHD Sit-Up

*400m-300m-200m-100m Row

*20-15-10-5 x Toes-2-Bar

SCORE = Total # Reps (each completed set is worth 50 reps)