WOD - Wednesday 2021-03-03

OVERVIEW

Whoa. Hand on tight for this one. A 21 minute EMOM (every minute on the minute) with rowing, burpees, and double unders. Don’t worry about the prescribed numbers - the goal here is to find a challenging volume for each movement that can be completed in around 40 seconds (when fresh), and then hang on tight through all 7 rounds. This is sure to send the heart rate sky high, so be mindful of your breathing, and focus on taking full advantage of whatever rest you have during each interval.


WARMUP

5 Rounds

  • 15 Squats

  • 10 Scap push-ups + 3 push-ups

  • 30 Jumping jacks

40 seconds of 85% effort of:

  • Row

  • Burpees

  • Double unders


WOD

Emom 21

20/15 Cal Row

16 Burpees

70 Double unders


COOL DOWN

3 min of light movement, focusing on getting back to full nasal breathing.

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