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160203 Wednesday WOD


Warm Up/Mobility: Shoulder

I. Push Press – Take 10 minutes to find 1rm for the day

II. Death by Bar Facing Burpee  EMOM in 12 minutes

EMOM starting with 4 Burpees. Increase by 1 each minute.  When you are no longer able to complete required reps, continue workout always stopping work with 14-20 seconds left in the minute.

*Fitness – Scale = standard burpee.

III. Interval Run – for total time.

  • 800m run
  • Rest 3 minutes
  • 400m run
  • Rest 2 minutes
  • 200m run

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