Eric at the Crash B Indoor Rowing Championship last weekend.
WOD
“Hot Sauce”
3min AMRAP:
21/15 Calorie Row
21 Lateral Burpees Over the Bar
Max Overhead Squats (75/55#)
Rest 3 minutes…
3min AMRAP:
18/13 Calorie Row
18 Lateral Burpees Over the Bar
Max Overhead Squats (95/65#)
Rest 3 minutes…
3min AMRAP:
15/11 Calorie Row
15 Lateral Burpees Over the Bar
Max Overhead Squats (115/75#)
Rest 3 minutes…
3min AMRAP:
12/9 Calorie Row
12 Lateral Burpees Over the Bar
Max Overhead Squats (135/95#)
* Post overhead squats completed in each round separately to the whiteboard.
Accessory Work
1. Overhead Squat
Build to a Moderate Set of 3
2. Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1: 3 Repetitions @ 70%
Minute 2: 2 Repetitions @ 75%
Minute 3: 1 Repetition @ 80%
