wednesday

Warm-up

​AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into… 

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

Metcon

"Death Row"
EMOM x 20 minutes
Min 1: 20 cal row
Min 2: 15 burpees
Scale as needed to accomplish work in :50-:45 sec. Score is number of rounds completed at your numbers. Track your calories and burpee numbers in notes. 

Finisher

​FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)