WOD

“Speak Now”

5 x AMRAP 3
3 Burpee Bar Muscle Ups
6 Push Ups
10 Pistols
Max Calorie Row
Rest 1 Minute

5 x AMRAP 3
3 Burpee Bar Pull Up
6 Push Ups
10 Assisted Pistols
Max Calorie Row
Rest 1 Minute

5 x AMRAP 3
3 Burpees
6 Push Ups
10 Step Downs
Max Calorie Row
Rest 1 Minute

WOD GUIDANCE & GOALS
In 3 minutes, complete as fast as possible, the work above. The three bodyweight movements will take :60-:90 and you’ll have the remaining time to row as many calories as possible. Recover during the 1 minute rest and try to be consistent from round to round. Target 15-30 Cals per interval.

Post Calories to Comments.