For Time
12 minute cap
(Comp)
20 Cal Row
30 Russian KB Swings (1.5/2p)
40 KB Shoulder to Overhead (Switch every 10 reps) (1.5/2p)
50 Box Step Ups (20/24)
(Fitness)
20 Cal Row
30 Russian KB Swings (1/1.5p)
40 KB Shoulder to Overhead (Switch every 10 reps) (1/1.5)
50 Box Step Ups (20/24)
**EMOM Death By Burpee**
Min 1 – 1 Burpee
Min 2 – 2 Burpees
Min 3 – 3 Burpees
Score is time to complete WOD or whatever remaining reps you have left if burpees win
(Bootcamp)
15 Cal Row
20 Russian Swings
25 KB Shoulder To Overhead
30 Box Step Ups