Skill Development:

 

Recap Technique:

·      Rowing

·      Ski-Erg

·      Shoulder Mobility

 

 

WOD

 

“Fun Friday”

 

40 minutes to accumulate Max Calories

 

Your choice of movements:

·  Rower/Bike/Erg

·  1 mile run = 100 calories

·  800m run = 50 calories

·  400m run = 25 calories

·  1 burpee = 1 calorie

·  2 sit-ups = 1 calorie

·  5 db-unders = 1 calorie

·  2 push ups = 1calorie

 

Lifting:

·    Ground-to-Shoulder = 1 Calorie/25 Kg

·    Ground-to-Overhead = 2 Calories/25 Kg

 

How you accumulate them is up to you. Please share all the equipment. Must do min of 20 calories on 4 movements

 

Good luck. Choose well.

Score to beat 985 calories