Conditioning
Teams of 3. OPWAAT except burpees
84 cal row
+
21,18,15,12, 9, 6,
Power Snatches
High Five Burpees
+
84 cal row
*30 minute cap*
Notes
Today’s workout will be done in teams of 3. You will start by accumulating 84 calories on the rower. You will then do 21, 18, 15, 12, 9, 6, 3 power snatches and high five burpees. You will then finish by completing another 84 calories on the rower. Your score is the total time it takes to complete the entire workout.
Rowing will be completed OPWAAT style. Switch partners as needed to maintain a relatively high intensity on the rower. Do not let the 84 calories take more than 6 minutes to complete. This means that if you can’t hold a pace of 14-15 calories per minute, decrease the number of calories you perform.
Power snatches will also be completed OPWAAT style. These should be done at a moderate to heavy weight–something that allows for quick singles but is slightly too heavy to perform big touch and go sets.
Burpees will be completed as a team. You must high five both of your teammates at the top of each rep.