Warmup
100 single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
1-2 rounds not for time
Row 200m
10-12 GHD Hip extensions
10-12 Air Squats
Then
3XBurgener warmup for Clean (PVC and or empty bar)
Then
2-3 mins - work up to working load as needed for Clean or Swing as needed
WOD
Set 1:
• Power clean (135/85) x 10 reps
• Row 2 minutes (calories)
• Rest 2 minutes
Repeat for three rounds. Rest 5 minutes before beginning Set 2.
Set 2:
• Kettlebell Swing, eye-level, 53/35lbs, 21 reps
• Double-unders, 2 minutes
• Rest 2 minutes
Repeat for three rounds.
You may begin with either set. Availability of rowers may be the determining factor.
Post highest number of calories rowed and double-unders to Comments