All Thursday wods for the next 4 weeks will be cardio based and have an optional strength at the end because we want to be ready for The Open wods on Friday. Completely up to you if you want to do the strength portion or you want to save a little gas for the open.


Warm up-
First a plank contest in each class. We will stop at 5 minutes no matter what
everybody in class start planking at the same time. When you drop.. you are not done, just rest a little and try to hold it until the last person drops.
Do we have anyone that can plank for 5 minutes straight.
3 rounds
10 cals on the bike, 10 pull ups, 10 push up

Wod

4 rounds for time of:
25-cal. row
25 burpees

Scroll for scaling options.
Post time to comments.

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Related content:
• Rowing Course: Body Position
• The Burpee

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Scaling
Reduce the calories and burpee reps so that the first round takes less than 4 minutes.

Intermediate Option
4 rounds for time of:
20-cal. row
20 burpees

Beginner Option
3 rounds for time of:
15-cal. row
15 burpees



Optional Strength.

Grab a bar and work on light sets of hang snatches. Coaches will help you out. Snatches will be in the open this year.