Warm-Up
Coach’s choice
WOD prep
Prep the strict press. Build to a moderate 2 reps in preperation for the 2 rep heavy for the WOD.
14 minute Time Cap
10 Burpees Over the rower(CAN step over)
30/20 Calorie Row
10 Burpees Over the rower
30/20 Calorie Row
10 Burpees Over the rower
In the remaining time:
Establish a 2 rep heavy strict press.
When the athlete has completed the assigned burpees and calories they will use the remaining time on the clock to establish their 2-rep max strict press.
This workout will have 2 scores. The first score will be the time within which the athlete completes their burpees and rowing (if the athlete does not complete the couplet in the 14 minutes, their score is the number of reps completed). The athlete’s score is their 2 rep heavy strict press recorded before the expiration of the 14-minute time cap.
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