Warm Up
5 Minutes of Rowing
Then…
2 ROUNDS
-50 ft. High Knees
-50 ft. Karaoke
-50 Ft. Soldier Kicks
WOD
Every 2 Minutes for 20 Minutes:
-Run 200 Meters/OR Row
-Max Reps Burpees
*Extra Challenge: Wear a weight vest.
Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.
SCORE: Burpee Reps ONLY
GOAL: 80-150 Burpees (8-15 Burpees per Round)
COACHES NOTES:
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.
CUSTOMIZATION: Row instead
BURPEE:
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATION: Step In – Step Out, No Pushup Burpee, Elevated Burpee