Skill/Warmup- Rowing: 300m easy and then 100m hard/100m easy x 5 rounds
CORE: 30 sec Russian Twists/30 second plank x 3 Rounds
WOD – 20 Min AMRAP w/built in rest
10 Min Max Row (calories)
4 Min Rest…then
10 Min AMRAP
3 Burpees (must stand and jump after 3rd burpee before returning to mat for push-ups)
6 HRPU
9 Box Jumps (24/20) Rx=2 foot takeoff
***For classes with more people than rowers, half start at amrap while other half rows***
*** 2 Scores***
